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.
PREP TIME :
- 12 oz white fish (such as cod, sole, or turbot), cut into 4 portions (3 oz each)
- ¼ tsp salt
- ⅛ tsp ground black pepper
- ¼ C dry white wine
- ¼ C chicken broth; skim fat from the top
- 1 Tbsp lemon juice
- 1 Tbsp soft tub margarine
- 2 Tbsp flour
- ¾ C low-fat (1 percent) or fat-free milk
- ½ C seedless grapes, rinsed
- Cooking spray
- Preheat oven to 350 °F.
- Spray a 10- by 6-inch baking dish with cooking spray. Place fish in dish, and sprinkle with salt and pepper.
- Mix wine, chicken broth, and lemon juice in a small bowl, and pour over fish.
- Cover and bake at 350 °F for 15 minutes.
- 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.
- 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 3 inches from heat for 5 minutes or until sauce starts to brown (and fish reaches a minimum internal temperature of 145 °F).
- Serve one fillet with sauce
Nutrition (per serving):
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.