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Pan-Fried Fish with a Creamy Mint Sauce

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Fish fillets are pan-fried then baked in a creamy mint sauce.
Yield: 4 servings
Prep Time:
Cook Time:
Total Time:

Ingredients

2 tablespoons olive oil
2 tablespoons whole wheat flour
4 (4 ounce) firm fish fillets such as salmon, sea bass, hake etc.
Sauce:
1 tablespoon olive oil
1 medium onion, diced
4 cloves garlic, minced
2 tablespoons whole wheat flour
1/2 cup fish stock*
1 cup LACTAID® Reduced Fat Milk
1 tablespoon finely chopped fresh mint
1 pinch salt to taste

Preparation

  1. Preheat oven to 350 degrees F.
  2. Heat two tablespoons of oil in a nonstick frying pan over medium heat. Place flour in a shallow dish and dip fish in flour to coat. Fry fish over medium-high heat on both sides until golden brown, about 2-3 minutes per side. Remove fish from oil and set on paper towels to absorb excess oil.
  3. Heat one tablespoon of oil in a medium size frying pan. Add onion and garlic. Cook over medium low heat until tender. Add one tablespoon of flour. Stir until thick. Add stock slowly while stirring constantly to prevent lumps. Add LACTAID® Reduced-Fat Milk and mint.
  4. Simmer until thick, about 4 to 5 minutes. Stir frequently.
  5. Place fish in an 8X8 inch baking dish. Cover with sauce. Bake in preheated oven 10-12 minutes or until heated through and bubbling.

Nutritional Facts

Serving Size: 1 filet and about 3 tablespoons sauce

Amount Per Serving

Calories 404
Total Fat 27.36g
Calories from Fat 241.77kcal
Saturated Fat 5.80g
Cholestrol 67.66mg
Sodium 182.18mg
Total Carbohydrate 12.74g
Dietary Fiber 1.76g
Sugars 5.31g
Protein 27.30g
Calcium 105.05mg
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