Preparation time:Cooking time:Serves:Course:Main Ingredients:
10 mins10 mins4MainFish


  • 375ml water
  • 250ml ( 1 cup) low fat milk
  • 4 X 150g smoked cod fillets
  • 60g (¼ cup) Flora pro-activ
  • 1 onion, finely chopped
  • 500ml (2 cups) low fat milk, extra
  • Robertsons salt and pepper optional
  • ¼ cup Robertsons parsley


1. Place water and milk in a large frying pan, cover and bring to the boil, reduce heat to a simmer. Add cod, skin-side down, cover and cook for 12 – 15 minutes or until fish flakes easily, remove draining well and keeping warm.

2. In the meantime, place Flora pro-activ, onion and flour in a saucepan over a low heat and cook, stirring constantly, for 3 – 5 minutes or until the onion is soft.

3. Gradually add the extra milk and , stirring constantly , cook until the sauce comes to the boil. Continue stirring and cook for 2 – 3 minutes. Season sauce to taste and stir in the parsley. Serve with the cod, mashed potatoes (see recipe).