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