This baked fish smeared with a simple marinade, served with white sauce, makes for an amazing dinner time experience. The tender fish fillets make a incredible combination with the brilliant marinade of lemon juice and salt to create a mesmerizing burst of flavors inside your mouth. You get to munch on the flavors of Indian spices, mixed with the rich creamy flavor of white sauce. The dish isn’t that hard to make, but gives the impression of a gourmet food item that you can munch on during dinner or lunch.
Health Benefits
Baked fish with white sauce contains proteins along with saturated fats. The proteins are good for muscle-building, and saturated fats help clean cholesterol out of blood.
Ingredients
fish fillets, properly marinated: 8
cup of finely chopped onions: 1/4
cup of de-seeded and properly chopped tomatoes: 1/4
tablespoon of refined flour: 2
cups of milk: 2
tablespoon of butter: 1
teaspoon of salt: 1
teaspoon of powdered black pepper: 1
cup of grated cheese: 1/4
lemon juice and salt for marinade
How To Make Baked Fish with White Sauce
- Gather the fish fillets and marinate them with the marinade.
- Keep the marinated fish fillets aside for up to 20 minutes and wash and keep.
- Pour oil inside a pan and heat it for a while.
- Add fish to the pan.
- Cook the fish over heat, until it becomes brown and golden on both asides.
- Once the fish has become crisp, take it out and keep it aside.
- Sauté onions in the same pan and add tomatoes over high heat.
For the Sauce
- Melt the butter and add refined flour to it.
- Add milk while stirring the above mixture.
- Put the pan on a stove and keep stirring to avoid any scorching.
- Add salt and pepper.
- Transfer the fish on a dish and sprinkle some tomatoes and onions over it.
- Pour some white sauce over it.
- Bake in the pre-heated oven for 30 minutes.
- Serve hot.
Trivia
Fish have been present on earth for over 450 billion years. They were believed to be here before the dinosaurs, which is why they are the oldest inhibitors.