Fish Veronique Recipe

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Ingredients:

Serving

nonstick cooking spray, as needed
1 lb white fish fillet ( cod , halibut , tilapia)
1/4 tsp salt
1/8 tsp black pepper
1/2 cup chicken stock or 1/2 cup broth , skim fat from top
1 tbsp lemon juice
1 tbsp soft margarine
2 tbsp whole grain flour
3/4 cup low-fat milk (1%) or 3/4 cup skim milk
1/2 cup seedless grapes

Directions:

Spray 10- x 6-inch dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
Mix stock and lemon juice in small bowl and pour over fish.
Cover and bake at 350°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 occasionally 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 for 5 minutes or until sauce starts to brown.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	187.03 Kcal (783 kJ)
Calories from fat	54.44 Kcal
		% Daily Value*
Total Fat	6.05g	9%
Cholesterol	49.67mg	17%
Sodium	254.41mg	11%
Potassium	584.12mg	12%
Total Carbs	10.05g	3%
Sugars	5.87g	23%
Dietary Fiber	0.46g	2%
Protein	22g	44%
Vitamin C	2.1mg	3%
Iron	1.2mg	7%
Calcium	140.4mg	14%

Amount Per 100 g
Calories	85.22 Kcal (357 kJ)
Calories from fat	24.81 Kcal
		% Daily Value*
Total Fat	2.76g	9%
Cholesterol	22.63mg	17%
Sodium	115.92mg	11%
Potassium	266.15mg	12%
Total Carbs	4.58g	3%
Sugars	2.67g	23%
Dietary Fiber	0.21g	2%
Protein	10.02g	44%
Vitamin C	0.9mg	3%
Iron	0.6mg	7%
Calcium	63.9mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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