Entrees - Phase 2 - Fancy Fish in Creamy Sauce

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09-05-2006, 12:09 PM
Adapted from The Stuffed Cougar coobook

4 fish fillets (tilapia, cod, or other white fish would work well)
1 cup water
2 vegetable bouillion cubes [or use 1 cup any veg or chicken stock instead of last 2 ingredients]
juice of 1/2 a lemon
1 t whole peppercorns
3 T Smart Balance spread
2 T whole wheat flour
1/2 cup FF half and half

In a large, deep skillet or pan, bring 1 cup water to a boil. Add boullion cubes and dissolve. Add lemon juice and peppercorns. Put fish in liquid and cook until flakes easily, about 10 minutes. Remove to hot platter.

Save 1/2 cup of broth from the pan, dispose of the rest. Melt Smart Balance in same skillet, then whisk in flour to make a roux base. Gradually add broth, whisking constantly and keeping at a boil. Reduce heat slightly and add half and half gradually. Heat but do not boil. Pour sauce over fish and serve with lemon wedges and parsley. Add a side of whole-wheat pasta with more sauce poured over it if desired!

Serves 4.
Per seving:
calories 289, total fat 9g, sat fat 3g, trans fat 0g, chol 101mg, sodium 263mg, total carb 6g, protein 43g