Recipe Source: Deliciously Healthy Dinners
Prep time |
Cook time |
Yields |
Serving Size |
5 minutes |
20 minutes |
4 servings |
3 oz fillet with sauce |
12 oz white fish (such as cod, sole, or turbot), cut into 4 portions (3 oz each)
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¼ tsp salt
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⅛ tsp ground black pepper
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¼ C dry white wine
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¼ C chicken broth; skim fat from the top
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1 Tbsp lemon juice
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1 Tbsp soft tub margarine
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2 Tbsp flour
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¾ C low-fat (1 percent) or fat-free milk
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½ C seedless grapes, rinsed
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Cooking spray
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Directions
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1
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Preheat oven to 350 °F.
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-
2
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Spray a 10- by 6-inch baking dish with cooking spray. Place fish in dish, and sprinkle with salt and pepper.
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3
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Mix wine, chicken broth, and lemon juice in a small bowl, and pour over fish.
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4
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Cover and bake at 350 °F for 15 minutes.
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5
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Meanwhile, melt margarine in a small saucepan. Remove from heat and blend in flour. Gradually add milk. Return to stovetop and cook over moderately low heat, stirring constantly, until thickened.
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6
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Remove fish from oven, and pour liquid from baking dish into “cream” sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
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7
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Broil about 3 inches from heat for 5 minutes or until sauce starts to brown (and fish reaches a minimum internal temperature of 145 °F).
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8
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Serve one fillet with sauce.
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Tip:
Try serving with a side of steamed spinach and roasted potatoes.
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