|
Defatted chicken broth and low-fat
milk lower the fat content, yet give the sauce a rich creamy taste.
| as
needed |
nonstick cooking spray |
| 1
lb |
white fish (cod, sole, turbot,
etc.) |
| 1/4
tsp |
salt |
| 1/8
tsp |
black pepper |
| 1/4
C |
dry white wine |
| 1/4
C |
chicken stock or broth, skim fat
from top |
| 1
Tbsp |
lemon juice |
| 1
Tbsp |
soft margarine |
| 2
Tbsp |
flour |
| 3/4
C |
low-fat (1%) or skim milk |
| 1/2
C |
seedless grapes |
- Spray 10x6-inch baking dish with
nonstick spray. Place fish in pan and sprinkle with salt and pepper.
- Mix wine, stock, and lemon juice in
small bowl and pour over fish.
- Cover and bake at 350º F for 15
minutes.
- 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.
- Remove fish from oven and pour
liquid from baking dish into cream sauce, stirring until blended.
Pour sauce over fish and sprinkle with grapes.
- 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
|
