Creamy Baked Fish

1 lb. white fish (such as catfish, cod, tilapia)
¼ cup dry white wine
¼ cup reduced sodium chicken broth
1 Tbsp. lemon juice
1 Tbsp. canola oil
2 Tbsp. flour (whole wheat preferred)
¾ cup skim or soy milk
Nonstick cooking spray

 

Spray 10" x 6" baking dish with nonstick spray.  Place fish in pan.  Mix wine, broth, and lemon juice in small bowl and pour over fish.  Cover and bake at 350°F for 15 minutes.

In small saucepan, combine oil, flour, and milk and whisk until blended.  Cook over moderately low heat, stirring constantly, until thickened.

Remove fish from oven and pour liquid from baking dish into sauce, stirring until blended.  Pour sauce over fish.

If desired, broil about 4 inches from heat for 5 minutes or until sauce starts to bubble and brown.

 

Yield: 4 servings

PER SERVING:     
CALORIES: 170     
FAT: 4.5g            SATURATED FAT: 1g
CHOLESTEROL: 55mg        
CARBOHYDRATE:  6g
FIBER: 0g                  
SODIUM: 95mg
PROTEIN: 23g

WeightWatchers Points:  4

 

Diabetic Exchange: 3 very lean protein, 1/2 carbohydrate

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