Ingredients for 4 servings
¼ cup white wine
½ cup shallots chopped
½ cup skim milk
1 x (170g) can crabmeat drained
1 cup 25% reduced-fat grated tasty cheese
1 heaped tablespoon plain flour
1 tablespoon fresh parsley chopped
1 tablespoon (15g) margarine
4 x 120g boneless fish fillets
pepper to taste
To make sauce: Melt margarine in medium size saucepan, stir in flour with a whisk. Slowly add milk to saucepan, stirring constantly to avoid lumps. Add wine, shallots, parsley and drained crabmeat, mix well. Pepper to taste.
Cook fish fillets in a non-stick frypan that has been coated generously with cooking spray turning once. Once cooked, place fish on a flat baking tray that has been coated with cooking spray, spoon sauce evenly over each fillet. Sprinkle ¼ cup cheese over each piece of fish. Grill until golden brown.