The dish is simple to prepare and produces a succulent, juicy and very satisfing dish.

You can choose which type of white fish and vegetables you want, but here are my choices 

You'll need:
2tbsp of olive oil
1 rounded tbsp of plan wholemeal or rice flour
1 tsp wholegrain mustard
1/2 tsp sea salt
150ml rice or oat milk
2 fillets of white fish (I use coley or cod)
A few sprigs of fresh parsley to garnish
About 12 asparagus tips
About 200g of broccoli florets
2 carrots sliced into batons

1. Prepare the vegetables by washing and chopping them, then steam or boil until tender (about 5-7 mins), then set aside. If you boil it, save about150ml of the water.

2. In a deep sided frying pan or wok, over a medium heat, pour in the oil, slowly stir in the flour and slowly stir in the water from the vegetables or 150mls fresh water if none was produced.

3. Keep stiring and you should produce a creamy sauce, now stir in the mustard, salt and milk. Keep stiring to keep the sauce smooth. .

4. Now wash and skin the fish (it's easier to get skinned fillets), then lay them in the sauce, cover the pan, turned down the heat and simmer for about 9 minutes for fillets and 15 mins for thicker steaks. Make sure they are fully cooked before serving

5. Serve the fish on the vegetables, covered in the sauce with a large green salad.

Enjoy