A lower-calorie way to make Cod in Parsley Sauce
Cod in Parsley Sauce: gently poached cod in a light milk and white-bean sauce
Cod fillets poach gently in milk before a smooth white-bean parsley sauce is built from the aromatic cooking liquid without a butter roux. This measured Irish recipe serves 8 at about 345 kcal per portion.
Cod in Parsley Sauce should still taste and look like the familiar dish, even when its richest ingredient is reduced. This version uses blend 350 g white beans into the poaching milk for body instead of thickening with butter and flour. Clean cod, warm milk, parsley, bay, onion, lemon, white pepper, and mustard preserve the delicate Irish white-sauce profile.
What changes—and what stays
From cod with butter-flour white sauce often contains 480–600 kcal to 345 calories
blend 350 g white beans into the poaching milk for body instead of thickening with butter and flour. Clean cod, warm milk, parsley, bay, onion, lemon, white pepper, and mustard preserve the delicate Irish white-sauce profile.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | blend 350 g white beans into the poaching milk for body instead of thickening with butter and flour | Clean cod, warm milk, parsley, bay, onion, lemon, white pepper, and mustard preserve the delicate Irish white-sauce profile. |
How the flavor stays
Clean cod, warm milk, parsley, bay, onion, lemon, white pepper, and mustard preserve the delicate Irish white-sauce profile.
A cost rule that survives inflation
Frozen cod portions and canned beans make eight reliable servings, while the poaching milk performs twice as both cooking liquid and sauce.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1.5 kgskinless cod fillets
- 900 mllow-fat milk
- 350 gwhite beans
- 300 gonions
- 50 gfresh parsley
- 30 gDijon mustard and lemon juice
- 2bay leaves
- 8 gwhite pepper and nutmeg
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured components
Check cod for bones, portion evenly, drain beans, and separate parsley stems from chopped leaves.
Look for: Fish portions are dry and equally thick with no remaining pin bones.
Step 2 · follow the visible cue
Build the defining flavour
Warm milk with onion, parsley stems, and bay, then poach cod at a bare simmer until nearly opaque.
Look for: Milk barely trembles and cod flakes at the edge without tightening or breaking apart.
Step 3 · follow the visible cue
Cook with controlled heat
Lift fish carefully, strain the milk, and blend beans with enough liquid to make a smooth sauce.
Look for: Sauce coats a spoon evenly and contains no visible bean skins or onion pieces.
Step 4 · follow the visible cue
Finish and check the texture
Warm fish in the sauce to 63 °C, then add parsley, mustard, lemon, and white pepper off heat.
Look for: Cod stays in whole moist flakes and green parsley remains bright in the smooth sauce.
Calories at the same serving size
155 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Cod in Parsley Sauce promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Cool Cod in Parsley Sauce promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Frequently asked questions
Can I prepare Cod in Parsley Sauce ahead?
Yes. Complete the preparation stages in advance, then do the final crisping, dressing, or assembly close to serving so Cod in Parsley Sauce keeps its intended texture. Cool Cod in Parsley Sauce promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Does the calorie estimate for Cod in Parsley Sauce include sides?
No. The estimate covers one portion made from the measured ingredients listed here; drinks, chips, salad dressing, and other side dishes need to be counted separately. blend 350 g white beans into the poaching milk for body instead of thickening with butter and flour.
- skinless cod fillets1.5 kg
- low-fat milk900 ml
- white beans350 g
- onions300 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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