White Sauce goes well with White Fish. I sometimes add some herbs to the sauce, but today I added Whole Grain Mustard. You may wish to add Herbs as well. For this dish, I like to use Blue Grenadier (Hoki), which meat is similar to Cod. It’s very easy to prepare, but looks stylish, doesn’t it?


2 Servings


250 to 300g White Fish Fillet(s) *Today I used Blue Grenadier (Hoki)
Salt & Pepper
Oil OR Butter for cooking Fish
Capers *optional
Sake (Rice wine) *optional, if Fish fillets are thick

10g Butter
10g (1 tablespoon) Plain Flour
1/2 cup Milk
Salt & White Pepper
1 to 2 teaspoons Whole Grain Mustard

  1. If you use a large fillet of Fish, cut into 2 even pieces, lightly season with Salt & Pepper, and set aside for 15 minutes.
  2. To make White Sauce, melt Butter in a small saucepan over medium heat. Add Plain Flour and cook, stirring with a wooden spoon, until mixture bubbles. Gradually add Milk, constantly stirring.
  3. Bring to the boil, then reduce heat to simmer, stirring constantly, until mixture thickens. Season with Salt and White Pepper, then add Whole Grain Mustard, and mix to combine. *Note: Find the Microwave method at ‘Super Easy White Sauce’ page.
  4. Cook Fish in your favourite method. Today I cooked them in a frying pan. Heat the pan, non-stick preferred, over medium heat, lightly oil it, then cook Fish on both sides. *Note: If Fish is thick, sprinkle with 1 tablespoon Sake (Rice Wine) OR Water, cover with a lid, and cook over lower heat until cooked through.
  5. Place the cooked Fish on serving plates, if you have any liquid in the pan, add it to the sauce. Pour the Sauce over the Fish and enjoy. I added some Capers and extra Pepper, and served with Chips and Salad.