Fish Ontario Recipe

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Ingredients:

Serving

1 lb white fish fillet ( cod , sole , turbot , etc.)
1/4 tsp salt
1/8 tsp black pepper
1/4 cup dry white wine
1/4 cup chicken stock or 1/4 cup chicken broth, skim fat from top
1 tbsp lemon juice
1 tbsp soft margarine
2 tbsp flour
3/4 cup 1% low-fat milk
1/2 cup seedless grapes
nonstick cooking spray, as needed

Directions:

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 350 degrees 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	210.07 Kcal (880 kJ)
Calories from fat	60.43 Kcal
		% Daily Value*
Total Fat	6.71g	10%
Cholesterol	49.22mg	16%
Sodium	337.85mg	14%
Potassium	576.44mg	12%
Total Carbs	11.74g	4%
Sugars	5.68g	23%
Dietary Fiber	0.73g	3%
Protein	21.88g	44%
Vitamin C	2.1mg	3%
Iron	1.4mg	8%
Calcium	154.8mg	15%

Amount Per 100 g
Calories	94.24 Kcal (395 kJ)
Calories from fat	27.11 Kcal
		% Daily Value*
Total Fat	3.01g	10%
Cholesterol	22.08mg	16%
Sodium	151.57mg	14%
Potassium	258.61mg	12%
Total Carbs	5.27g	4%
Sugars	2.55g	23%
Dietary Fiber	0.33g	3%
Protein	9.82g	44%
Vitamin C	0.9mg	3%
Iron	0.6mg	8%
Calcium	69.4mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.