Sole with Grapes

Like many French recipes, sole Veronique and Normandy type chicken are known for their sauce. This recipe retains the rich character without the fat.

The secret is a cooked breakfast cereal. It adds more flavor than corn starch and the sauce retains its texture.

2 tablespoons minced shallots

1 cup dry white wine

1 teaspoon grated lemon peel

1 tablespoon lemon juice

¾ cup nonfat milk

3 tablespoon quick cooking rice cereal

1 ¼ cups seedless green grapes

salt and pepper

1 pound boned, skinned sole filets (about 1/3 inch thick) rinsed.

In a 8 or 10 inch nonstick frying pan over medium high heat, boil shallots and ¼ cup water until pan is dry. Stir shallots often until light brown. (about 5 minutes)

Add wine, lemon peel, and lemon juice. Boil over high heat until reduced to ¼ cup, about 5 minutes. Add milk, cereal, and 2/3 cup grapes. Mixture will curdle.

Stir until boiling. (Use the cereal that cooks in 30 seconds)

In a blender puree sauce, season with salt and pepper.

In a shallow 2 ½ to 3 quart casserole arrange your fish. Pour the sauce over the fish and bake in a 450 degree oven until fish is opaque but still moist looking.

Cut your fish to test. This takes 8 to 10 minutes.

Rinse and dry frying pan, and over medium high heat, add remaining green grapes and toss until grapes are hot. (about 2 minutes) Add to fish.

Per Serving: 192 cal, 8.3% from fat. 24 g protein, 1.8 g fat, 19 g carbo, 122 mg sodium, 55 mg chol.