Fish Veronique
- Number of Servings: 1
Ingredients
as needed nonstick cooking spray 1 lb. white fish (cod, sole, turbot, etc.) 1/4 teaspoon salt 1/8 teaspoon black pepper 1/2 cup chicken stock or broth, skim fat from top 1 tablespoon lemon juice 1 tablespoon soft margarine 2 tablespoon whole grain flour 3/4 cup low-fat (1%) or skim milk 1/2 cup seedless grapes
1. Spray 10x6" baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix 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" from heat 5 minutes or until sauce starts to brown.
Yield: 4 servings--Serving Size: 1 fillet with sauce
2. Mix 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" from heat 5 minutes or until sauce starts to brown.
Yield: 4 servings--Serving Size: 1 fillet with sauce
Nutritional Info Amount Per Serving
- Calories: 160.6
- Total Fat: 2.9 g
- Cholesterol: 43.2 mg
- Sodium: 853.7 mg
- Total Carbs: 7.2 g
- Dietary Fiber: 0.2 g
- Protein: 23.4 g
Member Reviews
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BOOKWERME
No wine in the ingredients list. I asked - she said: "There were 2 different recipes. One called for wine and the other didn't. I recorded the one without the wine to try to save on calories, but the flavor is much better with the wine. .... a dry or semi-dry white wine, about 1/2 cup." - 9/24/08
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FROGSTYR
I am the daughter that Sharon632 served this fish dish and what I really told her was "PLEASE make this again...as often as you like"...The fish really picks up the wine flavor and the grapes echo the wine. Truly spectacular dish. This is so good it belongs in a 5 star restaurant!!! - 6/16/07
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NORASPAT
I did it without the grapes, I used Haddock filet, it did need a little longer cooking but this is a keeper for me. I had always baked haddock in milk but this was really good using low sodium chicken, no msg broth. I skipped the broiler I did not want the sauce to dry out. DH and I loved it. - 2/7/10
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FLACHILOVER
Sounds interesting..I wonder about all the sauce though, trying to cut back on the rich fatty sauces. But I think I will give this a try. i like the wild rice idea from Grimscout. Sauted Summer veggies and Whole Grain Yeast Rolls with Flaxseed (more fiber!)sound like it might be good together.
- 1/15/11