Fish with Vegetables in White Sauce

Ingredients

• Fish150 g
• Milk1/2 cup (120 ml)
• Cornstarch1 tablespoon (10 g)
• Butter1/2 tablespoon (15 g)
• Carrot1/2 medium (30 g)
• Broccoli1/2 cup (45 g)
• Onion1/4 count (38 g)
• Oil1/2 tablespoon (5 ml)

Instructions

1. 1

   Step 1

   Season the fish with salt and pepper to taste.

2. 2

   Step 2

   Place the grill on high heat.

3. 3

   Step 3

   Once heated, add 1/3 of the oil, spread and add the fish. Cook for 2-3 minutes per side over medium heat or until desired doneness.

4. 4

   Step 4

   Meanwhile, chop the onion, dice the carrot and cut the broccoli into small florets.

5. 5

   Step 5

   Place the carrot in a pot of boiling water and boil for 6 minutes. When there are 3 minutes left to cook, add the broccoli.

6. 6

   Step 6

   Once the fish is done, remove, set aside and heat the remaining oil in the same pan.

7. 7

   Step 7

   Add the onion and stir-fry over medium heat for 5-7 minutes or until translucent. Add the butter, broccoli, carrot and mix.

8. 8

   Step 8

   Dissolve the cornstarch in the milk and pour into the pan gradually while stirring with a whisk.

9. 9

   Step 9

   Stir until slightly thickened.

10. 10

    Step 10

    Season to taste and serve with the fish. If desired, you can add more broccoli.

Diet and Allergen Guide

Meal Prep and Storage

Make it easier to prep ahead

Fish with Vegetables in White Sauce can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.