Fish with Parsley Sauce

Delight your taste buds with this elegant yet simple Fish with Parsley Sauce recipe, a perfect choice for a quick weeknight dinner or an impressive meal to entertain guests. Tender white fish fillets—whether you prefer cod, haddock, or tilapia—are lightly pan-seared to perfection, then bathed in a creamy, garlic-infused parsley sauce made from scratch. The sauce, enriched with butter and brightened with fresh lemon juice and aromatic parsley, strikes the perfect balance of richness and freshness. Ready in just 30 minutes, this dish pairs beautifully with steamed vegetables, fluffy rice, or velvety mashed potatoes, making it a versatile and wholesome delight for any occasion. Experience how the combination of fresh ingredients and simple techniques can elevate a home-cooked meal into a restaurant-worthy creation!

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, haddock, or tilapia)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 1 cup milk
• 3 tablespoons fresh parsley, chopped
• 2 teaspoons lemon juice
• 1 clove garlic, minced

Directions

Step 1

Pat the fish fillets dry with a paper towel and season both sides with salt and black pepper.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, place the fish fillets in the pan and cook for 3-4 minutes on each side or until the fish is opaque and flakes easily with a fork. Remove the fish and set aside, keeping it warm.

Step 3

In the same skillet, melt 2 tablespoons of butter over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.

Step 4

Stir in the flour and cook for 1-2 minutes, whisking constantly, to create a roux.

Step 5

Gradually add the milk while whisking to prevent lumps. Continue to whisk and cook until the mixture thickens into a smooth sauce, about 3-4 minutes.

Step 6

Stir in the chopped parsley, lemon juice, and an additional pinch of salt and pepper to taste.

Step 7

Reduce the heat to low and return the cooked fish fillets to the pan, spooning the parsley sauce over them to coat.

Step 8

Simmer for 2-3 minutes to allow the flavors to meld together.

Step 9

Serve the fish hot, garnished with extra parsley if desired. Pair with steamed vegetables, rice, or mashed potatoes for a complete meal.

Nutrition Facts

Serving size	735.1 grams (735.1g)

Amount per serving	% Daily Value*
Calories	1011

Total Fat 60.40g	77%
Saturated Fat 21.00g	105%
Polyunsaturated Fat 3.50g
Cholesterol 288mg	96%
Sodium 2844mg	124%
Total Carbohydrate 25.70g	9%
Dietary Fiber 0.80g	3%
Total Sugars 12.40g
Protein 90.30g	181%

Vitamin D 912IU	4559%
Calcium 404mg	31%
Iron 3mg	14%
Potassium 1640mg	35%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.9%

Protein: 35.8%

Carbs: 10.2%