Fish Veronique


3.8 of 5 (14)
editors choice
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

View full nutritional breakdown of Fish Veronique calories by ingredient

This is a SparkPeople.com Recipe (what's this)

Introduction

Defatted chicken broth and low-fat milk lower the fat content yet give the sauce a rich creamy taste. Defatted chicken broth and low-fat milk lower the fat content yet give the sauce a rich creamy taste.

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

Directions

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

TAGS:  Fish |

Member Ratings For This Recipe


  •  no profile photo

    Incredible!
    6 of 6 people found this review helpful
    I mixed the stock with 1/2 c dry white wine instead of lemon juice, and poured over the fish with additions of some fresh thyme and minced garlic. Compensated for the extra liquid by doubling the flour. Served with asparagus to soak up the extra sauce. Excellent! - 4/24/09


  • no profile photo


    2 of 2 people found this review helpful
    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


  • no profile photo

    Incredible!
    2 of 3 people found this review helpful
    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


  • no profile photo


    1 of 1 people found this review helpful
    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


  • no profile photo

    Very Good
    1 of 2 people found this review helpful
    Excellent! Went over well. I served it over top of wild rice. - 8/25/09