Ingredients

• 1 lb white fish fillet (Cod, tilapia, haddock) if using cod see note
• Flour for dredging
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste
• 2 garlic cloves, crushed
• 1/3 cup Welch's white grape juice & 2 tbsp lemon juice
• 1/4 cup parsley minced
• 3 scallions, white part sliced thin
• 1/3 cup chicken broth

Preparation

1. In a 10-inch skillet heat olive oil over medium-high heat for one minute.
2. Dredge the topside of the fillet in flour.
3. Cook the fillet, floured side down, until it is browned, 3 to 4 minutes. Turn it and season with salt and pepper. See note if using a thick fillet.
4. Add garlic, grape juice, lemon, parsley, and scallions.
5. Cook for 3 to 4 minutes or until fish begins to flake.
6. Transfer fish to platter.
7. Add chicken broth to skillet and cook for a few minutes. Pour this sauce over fish.
8. Serve with rice and vegetables

Note: If using a thick fillet such as Cod, turn fish over; add garlic, wine &scallions place it in a preheated 400 deg oven cook for 5-7 minutes. (Make sure skillet is oven proof)
1/2 cup dry white wine can replace grape juice & lemon

Serves: 4
Prep time: 20 minutes

Nutrition Per Serving

140 calories, 2g fat, 1g saturated fat, 24g protein, 7g carbohydrate, 230mg sodium, <1g fiber.