2 oz lactose free unsalted butter

2 oz gluten free plain flour

1 pint  lactose free whole milk

4 tbsp lactose free cream

large bunch fresh curly parsley, finely chopped

sea salt and freshly ground black pepper

4 sustainable white fish fillets, skin on

Serves - 4


Preheat the oven to 200C/400F/Gas 6. The make the parsley sauce, melt the lactose free butter in a large saucepan.

Add the gluten free flour, cook for 2-3 minutes then slowly add the lactose free milk to the pan, whisking continually, until you have a thick white sauce.

Add the parsley and lactose free cream, then cook for a further five minutes. Season with salt and freshly ground black pepper.

Meanwhile, place the fish on large baking trays lined with greaseproof paper.

Season with salt and freshly ground black pepper and put in the oven for 7-10 minutes or until the fish is cooked through.

To serve, place the fish on the plate and pour over the parsley sauce.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Fish in parsley sauce