Recipe Source: Deliciously Healthy Dinners
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| Prep time | Cook time | Yields | Serving Size |
| 5 minutes | 20 minutes | 4 servings | 3 oz fillet with sauce |
| 12 oz white fish (such as cod, sole, or turbot), cut into 4 portions (3 oz each) | | ¼ tsp salt | | ⅛ 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 | | | calories | 166 | | Total fat | 2 g | | Saturated fat | 1 g | | Cholesterol | 61 mg | | Sodium | 343 mg | | Total fiber | 0 less than 1 g | | Protein | 24 g | | Carbohydrates | 9 g | | Potassium | 453 mg | |
Directions -
| 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. |
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