Page 67 - Keep the Beat Recipes: Deliciously Healthy Dinners

fish veronique Prep time: 5 minutes

Cook time: 20 minutes
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

12 oz white fish (such as cod, sole, 1 Preheat oven to 350 °F.
or turbot), cut into 4 portions 2
(3 oz each) Place fish in dish, and sprinkle with salt and pepper.
¼ tsp salt
3 Mix wine, chicken broth, and lemon juice in a small
1 /8 tsp ground black pepper
¼ C dry white wine bowl, and pour over fish.
Spray a 10- by 6-inch baking dish with cooking spray. main dishes
¼ C chicken broth; skim fat from 4 Cover and bake at 350 °F for 15 minutes.
the top 5 Meanwhile, melt margarine in a small saucepan. seafood
1 Tbsp lemon juice Remove from heat and blend in flour. Gradually add
1 Tbsp soft tub margarine milk. Return to stovetop and cook over moderately
2 Tbsp flour low heat, stirring constantly, until thickened.
¾ C low-fat (1 percent) or 6 Remove fish from oven, and pour liquid from baking
fat-free milk dish into “cream” sauce, stirring until blended. Pour
½ C seedless grapes, rinsed sauce over fish and sprinkle with grapes.
Cooking spray 7 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).

8 Serve one fillet with sauce.

Tip: Try serving with a side of steamed spinach and roasted potatoes.

yield: each serving provides:
4 servings calories 166 total fiber less than 1 g
serving size: total fat 2 g protein 24 g
3 oz fillet with sauce saturated fat 1 g carbohydrates 9 g
cholesterol 61 mg potassium 453 mg
sodium 343 mg

deliciously healthy dinners 53