Steamed White Fish with Mushroom Sauce and Carrots and Broccoli

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)


  1. Boil water in a saucepan with a steamer and place the fish in the steamer to cook for 12 minutes.
  2. Place the carrots and broccoli in the boiling water under the steamer with the fish to cook.
  3. 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.
  4. 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.
  5. 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.


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