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Cod in Parsley Sauce

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 25 g Flora Buttery
  • 25 g flour
  • 500 ml semi-skimmed milk
  • 1 Knorr Fish Stock Pot
  • 50 ml Elmlea Double (optional)
  • 4 cod fillets
  • 4 1/2 tbsps chopped parsley

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

320kcal

Energy (kJ)

1334kJ

Protein (g)

36.3g

Carbohydrate incl. fibre (g)

13.0g

Carbohydrate excl. fibre (g)

12.6g

Sugar (g)

7.3g

Fibre (g)

0.4g

Fat (g)

12.7g

Saturated fat (g)

6.0g

Unsaturated fat (g)

1.4g

Monounsaturated fat (g)

0.9g

Polyunsaturated fat (g)

0.5g

Trans fat (g)

0.2g

Cholesterol (mg)

86mg

Sodium (mg)

660mg

Salt (g)

1.65g

Vitamin A (IU)

347IU

Vitamin C (mg)

2.6mg

Calcium (mg)

179mg

Iron (mg)

0.79mg

Potassium (mg)

935mg

Total

1279kcal

5334kJ

145.3g

52.0g

50.6g

29.2g

1.4g

50.9g

23.9g

5.5g

3.5g

2.1g

0.8g

343mg

2641mg

6.60g

1388IU

10.5mg

717mg

3.15mg

3740mg


  • 1 Gently melt the Flora Buttery in a medium deep, heavy frying pan. Add the flour and whisk together to get rid of any lumps. Cook the roux over a very low heat whisking continuously.
  • 2 After 2-3 minutes, add a little milk to the roux and whisk again, mixing thoroughly. Continue gradually adding the milk a little at a time, whisking constantly until all the milk has been added. Bring to the boil.
  • 3 Add in the Knorr Fish Stock Pot to flavour the sauce and whisk until dissolved. Reduce heat to a simmer and add in the Elmlea, if using, and whisk in thoroughly.
  • 4 Carefully place the fish in the pan, shaking the pan to coat the cod in the sauce.
  • 5 Poach the cod in the sauce over a low heat for 4-5 minutes without allowing the sauce to come to the boil until the fish is cooked, carefully turning over each piece of fish after 2 minutes. Sprinkle over the parsley and shake the fish to coat it in the parsley sauce.
  • 6 Carefully transfer the fish to a serving dish, spoon over the parsley sauce and serve.