Go Back
Print Recipe
No ratings yet

Fish in White Sauce with Vegetables

Course: Seafood
Cuisine: Fusion
Author: Felix (Simply Trini Cooking)


  • ¾ cups baby carrots sliced
  • 2 cups broccoli chopped
  • 1 – 1 ¼ 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
  • ¼ 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.