Fish Veronique
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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)
1/4 tsp salt
1/8 tsp ground black pepper
1/4 C dry white wine
1/4 C chicken broth; skim fat from the top
1 Tbsp lemon juice
1 Tbsp soft tub margarine
2 Tbsp flour
3/4 C low-fat (1 percent) or fat-free milk
1/2 C seedless grapes, rinsed
Cooking spray
Nutrition Facts
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.
Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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