as needed nonstick cooking spray
1 lb white fish (cod, sole, turbot, etc.)
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 tablespoon flour
3/4 cup low-fat (1%) or skim milk
1/2 cup seedless grapes
Spray 10×6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper. Mix wine, 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 constantly 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 5 minutes or until sauce starts to brown.
Yield: 4 servings Serving Size: 1 fillet with sauce
Calories .148 Fat 4 g Sodium 316 mg Fiber 1.2 g.