Cooking Time: 15-20 minutes
Number of Servings: 4
|1 lb|| white fish
(cod, sole, turbot, etc.)
|1/4 C||dry white
stock or broth, skim fat from top
(1%) or skim milk
Spray 10×6-inch baking dish with nonstick spray. Place fish in pan and
sprinkle with salt and pepper.
- Mix wine, stock, and lemon juice in small bowl and pour over fish.
- Cover and bake at 350¼ F for 15 minutes.
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.
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 4 inches from heat 5 minutes or until sauce starts to brown.
– Serving Size: 1/4 recipe
Amount Per Serving
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 53 mg
Sodium: 316 mg
Source: National Heart, Lung and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services