Defatted chicken broth and low-fat milk lower the fat content, yet give the sauce a rich creamy taste.
as needed | nonstick cooking spray |
1 lb | white fish (cod, sole, turbot, etc.) |
1/4 tsp | salt |
1/8 tsp | black pepper |
1/4 C | dry white wine |
1/4 C | chicken stock or broth, skim fat from top |
1 Tbsp | lemon juice |
1 Tbsp | soft margarine |
2 Tbsp | flour |
3/4 C | low-fat (1%) or skim milk |
1/2 C | seedless grapes |
Yield: 4 servings--Serving Size: 1 fillet with sauce
Each serving provides:
Calories: 148
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 53 mg
Sodium: 316 mg