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Fish Veronique

Here’s a trick to treat the taste buds—remove the fat from the chicken broth and add low-fat milk to get a healthy sauce that tastes rich and looks creamy

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
5 minutes 20 minutes 4 servings 3 oz fillet with sauce

Ingredients

12 oz white fish (such as cod, sole, or turbot), cut into 4 portions (3 oz each)

¼ tsp salt

⅛ tsp ground black pepper

¼ C dry white wine

¼ C chicken broth; skim fat from the top

1 Tbsp lemon juice

1 Tbsp soft tub margarine

2 Tbsp flour

¾ C low-fat (1 percent) or fat-free milk

½ C seedless grapes, rinsed

Cooking spray

calories 166
Total fat 2 g
Saturated fat 1 g
Cholesterol 61 mg
Sodium 343 mg
Total fiber 0 less than 1 g
Protein 24 g
Carbohydrates 9 g
Potassium 453 mg

Directions

  • 1
    Preheat oven to 350 °F.

  • 2
    Spray a 10- by 6-inch baking dish with cooking spray.  Place fish in dish, and sprinkle with salt and pepper.

  • 3
    Mix wine, chicken broth, and lemon juice in a small bowl, and pour over fish.

  • 4
    Cover and bake at 350 °F for 15 minutes.

  • 5
    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.

  • 6
    Remove fish from oven, and pour liquid from baking dish into “cream” sauce, stirring until blended.  Pour sauce over fish and sprinkle with grapes.

  • 7
    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).

  • 8
    Serve one fillet with sauce.

Tip: Try serving with a side of steamed spinach and roasted potatoes.

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