Cod and Parsley Parcels
Serves: 4
Ingredients
To make Cod and Parsley Parcels, you'll need:
- 4 cod fillets, approx. 170g each, skinned
- 2 tsp. butter
- 1 tbsp. plain flour
- 500ml semi-skimmed milk
- 3 tbsp. fresh parsley, finely chopped
- 2 tbsp. lemon juice
- Salt and pepper to taste
Method
- Place the milk to boil with lemon juice and salt and pepper.
- Once boiled, leave to cool for 30 minutes.
- Melt the butter on a low heat, then mix in the flour, whisking thoroughly. Stir and cook for a minute.
- Pour in the milk little by little, whisking constantly.
- Return to the heat, stirring continuously and bring to the boil.
- Simmer for 10 minutes, and add salt and pepper to taste.
- Place the cod fillets in the pan and poach over a low heat for 4–6 minutes, without the sauce boiling until the fish is cooked.
- Turn each piece of fish over after 2 minutes.
- Place the fish fillets in a serving dish and spoon over with the parsley sauce.
- Truly scrumptious!
Nutritional Facts (Per Serving)
Calories 230 | Total fat 5.6g | Saturated Fat 2.8g | Carbohydrates 9.1g | Fibre 0.2g | Protein 35.2g
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