02-18-2005, 05:30 AM
Fish Veronique
Defatted chicken broth and low-fat milk lower fat content, yet give the sauce a rich creamy taste.
nonstick cooking spray, as needed
1 T. lemon juice
1 lb. white fish (cod, sole, turbot, etc.)
1 T. soft margarine
1/4 t. salt
2 T. flour
1/8 t. black pepper
3/4 C. low-fat (1 percent) or skim milk
1/4 C. dry white wine
1/2 C. seedless grapes
1/4 C. chicken stock or broth, fat skimmed from top [ol] [li]Spray 10x6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper. [li]Mix wine, stock and lemon juice in small bowl and pour over fish. [li]Cover and bake at 350° F for 15 minutes. [li]Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly until thickened. [li]Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes. [li]Broil about 4 inches from heat for 5 minutes or until sauce starts to brown. [/li][/ol]
YIELD: 4 servings SERVING SIZE: 1 fillet with sauce
NUTRITION ANALYSIS PER SERVING: Calories, 148; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 53 milligrams; Sodium, 316 milligrams
Defatted chicken broth and low-fat milk lower fat content, yet give the sauce a rich creamy taste.
nonstick cooking spray, as needed
1 T. lemon juice
1 lb. white fish (cod, sole, turbot, etc.)
1 T. soft margarine
1/4 t. salt
2 T. flour
1/8 t. black pepper
3/4 C. low-fat (1 percent) or skim milk
1/4 C. dry white wine
1/2 C. seedless grapes
1/4 C. chicken stock or broth, fat skimmed from top [ol] [li]Spray 10x6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper. [li]Mix wine, stock and lemon juice in small bowl and pour over fish. [li]Cover and bake at 350° F for 15 minutes. [li]Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly until thickened. [li]Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes. [li]Broil about 4 inches from heat for 5 minutes or until sauce starts to brown. [/li][/ol]
YIELD: 4 servings SERVING SIZE: 1 fillet with sauce
NUTRITION ANALYSIS PER SERVING: Calories, 148; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 53 milligrams; Sodium, 316 milligrams