Worth cooking

It is an excellent source of protein! One cooked fillet typically contains between 21 to 26 grams of protein. So, if you want a satisfying dinner that will nourish your body after a long day, this is the recipe to try.
It is ready in 25 minutes. If you’re anything like us, you love a quick weeknight meal. This recipe allows us to have dinner on the table within less than 30 minutes. You just can’t beat it!
It’s a low-cost dinner. Generally, tilapia is inexpensive. You can make this recipe without sacrificing flavor or quality when feeding your family on a budget; it tastes luxurious due to the flaky fish and insanely satisfying sauce.

Ingredients Needed

The detailed list of ingredients is in the recipe card below. However, here are some of the primary ingredients you’ll need:

Tilapia Fillets: This fish has mild sweetness, which works wonderfully with the other ingredients in the dish, especially the savory components like chicken stock and garlic. Use room temperature fillets for uniform cooking. We used tilapia loins as that’s what was available at our grocery store.
Olive Oil: Oil ensures the fish doesn’t stick to the pan, so don’t skip out on it!
Lemon Juice: When you add this component towards the end of cooking, it brightens the entire dish’s overall taste, but especially the sauce.
Garlic: Fresh, minced garlic pairs well with the fish. It becomes nutty and fragrant when you cook it in the butter for the sauce.
Heavy Cream: Heavy cream gives the sauce a velvety, rich flavor and thick texture. Using milk won’t give you the same result.

Ensure the fish you are using is fresh. Fresh fish will have a mild aroma and firm flesh.

How it comes together

You don’t need any advanced skills to make Fish In White Sauce. Here are the easy steps involved:

1. Pat dry tilapia fillets and season them.

2. Heat olive oil in a large skillet.

3. Lightly cook the fish, flipping halfway through.

4. Remove the fish from the pan.

5. Melt butter and add minced garlic.

6. Stir in flour and liquids (except the lemon juice).

7. Let it simmer before adding the fish back to the pan.

8. Finish cooking the fish in the sauce.

9. Adjust the seasoning and add lemon juice.

10. Garnish with parsley and serve warm.

Another tip is to garnish with fresh dill, which gives the meal an elevated look.

And that’s how you make luscious, lemony fish in white sauce. This meal is best served warm, and leftovers should be stored in an airtight container in the fridge for up to 3 days.

Simmer the creamy lemon butter sauce on low to reheat, and add more chicken stock or some milk if the sauce is too thick.

Fish tends to cook quickly so don’t overcook the fish. The fish is ready when it flakes easily with a fork.

Pantry notes

Feel free to adjust this recipe to your liking. You can make small changes such as:

Different Fish or Protein: Substitute the tilapia fillets for different fish like cod fillets or mahi mahi! Luckily, many different types fit with white sauce, so you can alter the dish to fit your preferences. More on that below! You can also use this same method to cook other kinds of protein like pork chops or chicken breast!
Seasonings and Herbs: Add different seasonings to thefish or sauce. For instance, you can include fresh oregano, onion powder, or lemon pepper seasoning. You could also add some lemon zest for a more intense, lemony flavor.
Gluten-Free Flour: You can easily make this dish gluten-free using a different flour type! Check the special flour’s packaging to see if you can swap the ingredients with a 1:1 ratio or if you need to measure a different amount.

Cook notes

Make sure the fish fillets are fully defrosted before using them. One way is to defrost them in the refrigerator overnight. You can also quickly defrost them by placing them in a bowl of cold water. Replace the water with fresh water every 20 minutes until they are ready to use. They might even be ready before you need to refresh it!
Before cooking the fillets, it’s always a good idea to double-check for any small pin bones that you may have to remove. Sometimes, they can get missed when the fish is being filleted.
Whether you choose tilapia or another type of fish, it’s important to ensure that the fillets you purchase come from responsibly farmed or sustainable sources. This is better for the environment and ensures that the fish is of higher quality, containing lower levels of potential contaminants.

What Kind Of Fish Should we Use?

If you can’t get a hold of tilapia, don’t fret! Plenty of other options work effectively and taste just as satisfying in this recipe. Some options you can try are cod, catfish, flounder, halibut, or red snapper.

Although each white-fleshed fish has unique qualities and might have a slightly bolder flavor or different texture than tilapia, the lemony sauce with hints of garlic is a perfect match for any of them.

Looking for quick serving ideas for fish in white sauce? Serve it with steamed rice, pasta, or vegetables!

Also, check out our incredible recipe for Mediterranean Baked Fish!

Yield: 4 servings
Prep: 5 minutes
Cook: 20 minutes
Total: 25 minutes

Ingredients

1 pound tilapia fillets or loins, 3-4 fillets or loins, sub with other white fish like snapper or sea bass
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon Italian seasoning
2 tablespoons olive oil
2 Tablespoons unsalted butter
3 cloves garlic, minced
1 Tablespoon flour
1 cup chicken stock
1¼ cups heavy cream
1-2 Tablespoons fresh lemon juice
Parsley for garnish.

Method

Pat room temperature tilapia fillets or loins dry and season both sides with the salt and pepper, and Italian seasoning.
Add the olive to a large skillet (12 inches wide) and heat up on medium-high heat for 2 minutes on medium heat.
Add the tilapia fillets to the pan. Cook on one side for 3 minutes then using a fish spatula, flip carefully to the other side and cook for 2 minutes. Remove the fish from the pan.
Add butter to the pan and let it melt. Reduce the heat to medium. Add minced garlic and stir for 10 seconds until fragrant. Add the flour and stir for 30 seconds to remove the raw flavor. Whisk in the chicken stock and bring to a simmer. Let it simmer for 5 minutes while stirring or whisking occasionally. The sauce will be thick and glossy. Whisk in the heavy cream. Let it simmer for 5 minutes.
Add the fish back to the pan. Let it simmer for 2 minutes. Taste and adjust seasoning. Add the fresh lemon juice according to taste and stir to combine.
Garnish with minced parsley and serve warm over mashed potatoes, pasta, or rice.