Fish Veronique

• nonstick cooking spray

  as needed

• white fish fillet (cod, halibut, tilapia)↗1 lb
• salt↗1⁄4 teaspoon
• black pepper↗1⁄8 teaspoon
• chicken stock or 1/2 cup broth↗1⁄2 cup

  skim fat from top

• lemon juice↗1 tablespoon
• soft margarine↗1 tablespoon
• whole grain flour↗2 tablespoons
• low-fat milk (1%) or 3/4 cup skim milk↗3⁄4 cup
• seedless grapes↗1⁄2 cup

Step-by-step instructions

1. 1

   Spray 10- x 6-inch dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.

2. 2

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

3. 3

   Cover and bake at 350°F for 15 minutes.

4. 4

   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.

5. 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. 6

   Broil about 4-inches from heat for 5 minutes or until sauce starts to brown.