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Here's a heart-healthy recipe for Lent and diets.
2 tablespoons of flour
2 tablespoons of butter
2 cups of skim milk
1 tablespoon of lemon juice
2 teaspoons of chopped parsley
2 6- to 8-ounce pieces of thin white fish (tilapia or swai)
(to taste) salt and pepper
In a medium sauté pan, melt butter. Add flour and stir until incorporated. Slowly add milk whisking vigorously to dissolve all of the lumps.
Once all of the milk has been whisked in and the mixture begins to bubble, add lemon juice and salt and pepper. Then add fish and cook until fish is flaky and cooked all the way through.
Add parsley and serve.
I served this recipe with brown rice. Very good!