Defatted chicken broth and low-fat milk lower the fat content, yet give the sauce a rich creamy taste.
Nutrition Facts
Serving Size
1 fillet with sauce
Calories
148
Total Fat
4 g
Saturated Fat
1 g
Cholesterol
53 mg
Sodium
316 mg
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
Directions
- Spray 10 x 6 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 350ºF 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 for 5 minutes or until sauce starts to brown.