Recipe: Fish Veronique 

sole-veronique

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!

Fish Veronique

Ingredients:

  • 12 oz white fish (cod, sole, scrod) cut into four pieces
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/4 cup dry white wine
  • 1/4 cup chicken broth
  • TBS Lemon Juice
  • 1 TBS soft tub margarine
  • 2 TBS flour
  • 3/4 cup low fat milk
  • 1/2 cup seedless grapes

Recipe and Variations

  1. Preheat Oven to 350
  2. Spray a 10- by 6-inch baking dish with cooking spray. Place fish in dish, and sprinkle with salt and pepper.
  3. Mix wine, chicken broth, and lemon juice in a small bowl, and pour over fishCover and bake at 350 °F for 15 minutes.
  4. Meanwhile, melt margarine in a small saucepan. Remove from heat and blend in our. Gradually add milk. Return to stovetop 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 sh and sprinkle with grapes.

    6. 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).

    7. Serve one fillet with sauce.

     

SERVINGS PER RECIPE – makes four Servings

CALORIES

166 (PER SERVING)

TOTAL FAT

2g

SATURATED FAT

1g

CHOLESTEROL

61 mg

SODIUM

343 mg

CARBOHYDRATES

9 g

FIBER

1 g

SUGARS

2g

PROTEIN

24 g

 We hope you enjoy Fish Veronique as much as we did!

 

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Tony Bianchino is a Nationally Certified Personal Trainer and Nutrition Specialist

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Yours in health,
Tony Bianchino
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Out Run Your Fork Personal Training and Nutrition
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