Fish in White Sauce with Vegetables

This fish in white sauce with vegeatables is a wholesome one-pot meal.

Ingredients

• 3/4 cups baby carrots sliced
• 2 cups broccoli chopped
• 1 – 1 1/4 cup milk can use evaporated milk, low fat milk or almond milk
• 2 tbsp. flour
• 1 small onion
• 2 pimento peppers chopped
• 5 cloves garlic
• 1/4 cup olive oil
• 2 tbsp. coconut oil
• 2 white fish fillet seasoned
• Seasoning for fish
• 2 tbsp. celery leaves
• 3 sprig chive
• 3 tsp. parsley
• 2 tsp. paprika
• 1 tsp. fine leaf thyme
• 1 tsp big leaf thyme
• 1 tsp. rosemary

Instructions

• Slice the baby carrots into four long pieces. Chop the broccoli.
• In a deep pot, place the coconut oil, carrot and broccoli. Stir to coat the vegetables. Cover and leave to steam over low heat for 2 minutes. Turn off and leave covered. The heat will continue cooking the vegetables, but the vegetables will not be overcooked.
• While the vegetables steam, chop the fish fillets. Season with the ingredients.
• Note: You can also season the fish before you start cooking so the fish can marinate in the seasoning.
• Heat oil in a deep pot. Add the chopped onion, garlic and pimento. Allow to simmer until the onion is translucent. Push aside and add the flour. Quickly mix the oil and flour together and then the rest of the ingredients.
• Then pour in the milk. Add the fish and leave to simmer. Stir occasionally. Remove from heat when the fish is cooked through. The liquid will thicken also. When the fish is cooked, quickly remove fish and sauce and transfer to a baking dish. Add the steamed vegetables over the fish. Lightly toss together. Serve as a main dish or as a side.

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Recipe © Simply Trini Cooking. All rights reserved

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Fish in White Sauce with Vegetables

Course: Seafood

Cuisine: Fusion

Calories:

Author: Felix (Simply Trini Cooking)

Ingredients

• 3/4 cups baby carrots sliced
• 2 cups broccoli chopped
• 1 – 1 1/4 cup milk can use evaporated milk, low fat milk or almond milk
• 2 tbsp. flour
• 1 small onion
• 2 pimento peppers chopped
• 5 cloves garlic
• 1/4 cup olive oil
• 2 tbsp. coconut oil
• 2 white fish fillet seasoned
• Seasoning for fish
• 2 tbsp. celery leaves
• 3 sprig chive
• 3 tsp. parsley
• 2 tsp. paprika
• 1 tsp. fine leaf thyme
• 1 tsp big leaf thyme
• 1 tsp. rosemary

Instructions

• Slice the baby carrots into four long pieces.
• Chop the broccoli.
• In a deep pot, place the coconut oil, carrot and broccoli. Stir to coat the vegetables.
• Cover and leave to steam over low heat for 2 minutes.
• Turn off and leave covered. The heat will continue cooking the vegetables, but the vegetables will not be overcooked.
• While the vegetables steam, chop the fish fillets. Season with the ingredients.
• Note: You can also season the fish before you start cooking so the fish can marinate in the seasoning.
• Heat oil in a deep pot.
• Add the chopped onion, garlic and pimento.
• Allow to simmer until the onion is translucent.
• Push aside and add the flour. Quickly mix the oil and flour together and then the rest of the ingredients.
• Then pour in the milk.
• Add the fish and leave to simmer. Stir occasionally. Remove from heat when the fish is cooked through.
• The liquid will thicken also.
• When the fish is cooked, quickly remove fish and sauce and transfer to a baking dish.
• Add the steamed vegetables over the fish.
• Lightly toss together. Serve as a main dish or as a side.