A delicious fish dish from Dr Eva Orsmond.


  • 200 g fresh cod or hake
  • 5 ml olive oil
  • 100 g mushrooms (finely sliced)
  • 150 g carrots (chopped)
  • 150 g broccoli (chopped)
  • ½ onion (finely sliced)
  • 30 g low fat soft cheese
  • 50 ml low fat milk
  • 5 ml soy sauce (plus another 5 ml to serve)


  • Boil water in a saucepan with a steamer and place the fish in the steamer to cook for 12 minutes.
  • Place the carrots and broccoli in the boiling water under the steamer with the fish to cook.
  • While the fish and vegetables are cooking heat the oil in a wok or non-stick pan. Add the onion and sliced mushrooms to the wok and a little hot water if needed.
  • Stir in the soy sauce, the low fat soft cheese and the milk. Cover the pan with a lid and cook for a few minutes.
  • To serve, put the cooked fish and vegetables on your plate sprinkle over a little soy sauce (5ml) and then spoon your mushroom sauce on the side.

More by Dr Eva Orsmond:

Find recipes by keyword:

autumn family dinners spring summer winter operation transformation mains light meals and snacks