Any fish dish with such a fancy sounding name as Fish Veronique must be bad for you, right? You picture fish smothered in a rich, creamy sauce that's a heart attack waiting to happen.

But any seafood dish doesn't have to be that way. Well, not exactly. It all depends on how you fix it.

In this heart-healthy recipe, defatted chicken broth and low-fat milk will help you lower the fat content, yet still come away with a rich and creamy sauce.

Fish Veronique

Makes 4 servings.

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

Spray 10x6-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 350º 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.

Nutrition information, per 1-fillet serving size: calories, 148; total fat, 4 g; saturated fat, 1 g; cholesterol, 53 mg; sodium, 316 mg.

Check these out! 

•  Nubella’s Recipe Database and Healthy Cooking Center—find plenty of delicious dishes made with cholesterol-lowering foods.

•  Nubella Recipe Message Board—share your secrets and get tips.

•  Balanced Eating Blog—Nubella’s registered dietitian Theresa Stahl keeps you up to date with the latest healthy eating tips and recipes.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.