- 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
- Preheat Oven to 350
- 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 fishCover and bake at 350 °F for 15 minutes.
- 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
- See more about Tony on our website Out Run your Fork.com
- Yours in health,
- Tony Bianchino
- Out Run Your Fork Personal Training and Nutrition
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