Healthy Fish Veronique Recipe

Ingredients:

1 lb. white fish (such as cod, sole, or turbot)
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup dry white wine
1/4 cup chicken stock or broth, skim fat from top
1 Tablespoon lemon juice
1 Tablespoon soft margarine
2 Tablespoons flour
3/4 cup lowfat or skim milk
1/2 cup seedless grapes
as needed nonstick cooking spray


Directions:

1. Spray 10x6 inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.

2. Mix wine, stock, and lemon juice in small bowl and pour over fish.

3. Cover and bake at 350 degress 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 inches from heat for 5 minutes or until sauce starts to brown.

 

Yield: 4 servings
Serving size: 1 fillet with sauce

Each serving provides:

Calories: 166
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 61 mg
Sodium: 343 mg
Total fiber: less than 1 g
Protein: 24 g
Carbohydrates: 9 g
Potassium: 453 mg


 

 


Main Dishes and More

Main Dishes and More


Start saving time and money in your kitchen with these easy family-friendly recipes, packed with flavor.

Easy Recipes

Dinner Ideas

Chicken Recipes

Crock Pot Recipes

Breakfast Recipes

Breakfast Recipes


Breakfast Recipes

Breakfast Casseroles


Make a mouthwatering breakfast recipe or an easy, delicious breakfast casserole to turn any day into a special day.


 

 


 

Soup, Salads and Sides


Soup, Salads and Sides These great soups and side dishes go with everything from elegant holiday meals to a weeknight pot roast.

Soup Recipes

Side Dishes

Salad Recipes

Healthy Dinner Choices

Healthy Dinner Recipes

 

Healthy Dinner Recipes


Healthy doesn't mean bland with these delicious homemade dinner recipes.

Begin or maintain a healthy lifestyle for your whole family tonight.


 

 


Dessert Recipes

Dessert Recipes


Dessert Recipes

Get a delicious dessert for every occasion.

Pie recipes, cookies, cakes, fudge, cheesecake recipes and Mama Shirley's favorites all make wonderful happy endings.

Kids Recipes

Kids Recipes

 

Kids Recipes


Our Kids Recipes are easy to make and fun for kids of all ages. They're perfect for teaching beginning cooking and kitchen skills.

 

 

Pot Luck Casserole Recipes

Casserole Recipes

Casserole possibilites are endless, making it even easier to prep a hearty dinner with ingredients you have on hand. Try some of our family classics for easy one-dish dinners.

Casserole Recipes

Stock Your Freezer

Freezer Recipes

We’ve all been there before, it’s getting late in the afternoon and you’ve realized there isn’t anything for dinner. Don’t worry, you’re not alone. That’s where this section will come in handy for you.

Freezer Cooking Recipes


 

 


 

 




Custom Search




checklists

Get organized and stay on track with checklists for every project.

Free Printable Checklists




dinnerideasmodule


Dr. Pepper Saucy Sloppy Joes

Mama Shirley's Secret Meatloaf

Homemade Macaroni and Cheese

Father Patrick's Shepherd’s Pie

No-Fuss Polish Pierogi Casserole

Herb Crusted Pork and Potatoes