Fish in White Sauce with Vegetables

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It seems any dish with a white sauce, such as this fish in white sauce with vegetables,  is a dish begging to be eaten or maybe, you will be begging for more.   During this season of Lent my family eat more fish than any other time.  This is because we hardly eat any other type of meat during this season.  So the meals are basically vegetarian or pescatarian to be exact.  Yes, people… I can omit red meat from my diet when necessary.

This recipe is one of my favourites.  My son also loves it, even with all the vegetables.  He had his with some spaghetti.  I had it as a whole meal by itself.  This dish is quite versatile.  It can be served in different ways and still taste delicious.   However, it is important you do’ not overcook the vegetables.  They should still have a little crunch. This adds a bit of texture to contrast with the delicate fish. Hmmm…sounding like a judge on chopped lol :)

Fish In White Sauce With Vegetables Recipe

This recipe is also easy to prepare.  It also takes as little as 30 minutes to prepare.  Amazing, when you are looking for a healthy and tasty meal that does not need much time.  I have a number of variations for this recipe as well that you could try…  You can use almond milk instead of milk.   Make sure the almond milk is somewhat thick.  You can also  substitute the vegetables for cauliflower, green peas, snow peas, and red and green sweet pepper.  You can add cheese if you like – preferably Parmesan when you’re making the sauce thus converting it to a cheese sauce of sorts.  However, I suggest you use instead 1 1/2 tbsp flour if you are adding cheese.

Here’s my Trinistyle fish in white sauce with vegetables. Bon Appetit!

fish in white sauce with vegetables




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

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.

That’s it for today’s post.    Do leave you comments about my fish in white sauce with vegetables.

Ah gone :)


  1. sunshine says

    Hi, I have made this dish twice for the week already the kids love it the first time I made it with just the vegetables and no meat I got a very small portion for myself they actually ate the vegetables first before the rest of the meal the second time i made sure I put mine aside. thanks for the recipe.

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