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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

FISH VERONIQUE
Defatted chicken broth and low-fat milk lower the fat content, yet give the sauce a rich creamy taste.

as needed
1 lb
1/4 tsp
1/8 tsp
1/4 C
1/4 C
1 Tbsp
1 Tbsp
2 Tbsp
3/4 C
1/2 C 		nonstick cooking spray
white fish (cod, sole, turbot, etc.)
salt
black pepper
dry white wine
chicken stock or broth, skim fat from top
lemon juice
soft margarine
flour
low-fat (1%) or skim milk
seedless grapes

 

 

  1. Spray 10x6-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 350º F 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 5 minutes or until sauce starts to brown.

Yield: 4 servings--Serving Size: 1 fillet with sauce

Each serving provides:

Calories: 148
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 53 mg
Sodium: 316 mg


 

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