Healthy Recipes

Fish Veronique
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Nonstick cooking spray, as needed  
White fish (cod, sole, turbot, etc) 1 pound
Salt ¼ teaspoon
Black pepper 1/8 teaspoon
Dry white wine ¼ cup
Chicken stock or broth, skim fat from top ¼ cup
Lemon juice 1 tablespoon
Soft margarine 1 tablespoon
Flour 2 tablespoons
Low-fat (1%) or skim milk ¾ cup
Seedless grapes ½ cup

  1. Spray 10 x 6 inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
  2. Mix wine, stock, and lemon juice in small bowl and pour over fish.
  3. Cover and bake at 350ºF for 15 minutes.
  4. 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.
  5. Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.
  6. Broil about 4 inches from heat for 5 minutes or until sauce starts to brown.

Nutrition Facts
Serving Size 1 fillet with sauce
Calories 148
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 316 mg
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