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Cod in Mustard Sauce

280 calories per serving

ingredients

serves 4
800 g (1 3/4 lb) cod fillets
juice of 1 lemon
1 tablespoon flour
50 g (2 oz) butter
250 ml (8 fl oz) milk
2 tablespoons mild mustard
salt and freshly milled black pepper
generous pinch of grated nutmeg
1 tablespoon chopped parsley
1 teaspoon paprika

Garnish (optional)
1/2 lemon, sliced
sprig parsley

method

1. Grease an ovenproof dish with butter. Wash the cod in cold water, wipe dry and sprinkle it with lemon juice.

2. Melt half the butter in a saucepan, add and cook the flour until it is pale golden in colour, then gradually stir in the milk and simmer for a few minutes, stirring continuously. Season this sauce with mustard, salt, pepper and nutmeg, then stir in the parsley.

3. Season the fish with salt on both sides, arrange it in the prepared ovenproof dish and sprinkle with paprika. Pour the sauce over the fish and dot with the remaining butter.

4. Bake on the middle shelf of a hot oven (220 c, 425 F, gas 7) for about 15 minutes. Serve garnished with lemon slices and parsley, if liked.

Serve with: Potato Puree, with toasted breadcrumbs and a mixed salad.

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