Old Fashioned Fish in Parsley Sauce
Fish in parsley sauce was one of those meals that quietly turned up on Kiwi tables for years. It was simple, filling, and made with ingredients most families already had on hand. Nothing fancy. Just honest food that worked.
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Ingredients
Ingredients
- 3 Tbsp butter
- 3 Tbsp plain flour
- 1¼ cups milk
- ¼ cup cream
- ¾ tsp salt
- Pepper to taste
- 1 tsp lemon juice
- Fresh chopped parsley about 3 Tbsp, or to taste
- 500 g fresh or frozen firm fish fillets
- Note: This amount of sauce perfectly covers 500g of fish. You can double the sauce to create convenient freezer meals.
Instructions
Method
- In a frying pan over medium heat, melt the butter.
- Add the flour and cook, stirring, until it resembles wet sand and smells slightly nutty (about 1–2 minutes). This step cooks out the raw flour taste.
- Slowly add the milk and cream, whisking continuously to prevent lumps. Make sure to whisk into the corners of the pan.
- Continue whisking until the sauce thickens and becomes smooth.
- Stir in salt, pepper, and lemon juice.
- Add the fish fillets and reduce the heat to low. Spoon the sauce over the fish to ensure it is fully coated.
- Cook gently until the fish is tender and flakes easily.
- Gently stir in the parsley
How to Know When Fish Is Cooked Through
- The flesh should turn from translucent to opaque.
- It should flake easily when pressed gently with a fork.
- The fish should separate into natural flakes without resistance.
- Internal temperature (if using a thermometer) should reach 63°C.
- Avoid overcooking, as fish can become dry quickly.
- Serve immediately with creamy mashed potatoes and peas.
Notes
Freezer Instructions
If using frozen fish and preparing for freezer meals:- Skip cooking the fish in the sauce.
- Portion frozen fish into freezer-safe containers.
- Pour the finished sauce over the fish.
- Cool completely before sealing and freezing.
Reheating From Frozen
Microwave:Heat portions until piping hot all the way through. Air Fryer:
Place frozen fish and sauce in a heat-safe container.
Cover with aluminium foil.
Heat at 175°C for 18–20 minutes, or until thoroughly heated.
Stacey’s Kitchen Tips
- A firm white fish works best, but use what is affordable and available.
- Don’t rush the sauce — whisking properly makes all the difference.
- Lemon juice brightens the flavour without making it taste “lemony.”
- Double the sauce and freeze extra portions for busy weeks.
Servings: 5 servings