Fish Veronique

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.

CAL/SERV :

166

PREP TIME :

5 MINS

YIELDS :

4 SERVINGS

COOK TIME:

20 MINS

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

INSTRUCTIONS
  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

Nutrition (per serving):

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.

 Courtesy of National Heart, Lung, and Blood Institute