Impressive enough for company, this simple-to-fix fish recipe is low in fat and calories. Who could ask for more?
lb haddock, tilapia or other medium-firm fillets, 1/2 inch thick
cups Progresso™ chicken broth (from 32-oz carton)
small red onion, cut lengthwise in half, then cut crosswise into thin slices
teaspoons lemon-pepper seasoning
teaspoon dried dill weed
bag (1 lb) frozen baby peas, carrots, snow peas and baby cob corn (or other combination), thawed
Hot cooked fettuccine, if desired
Cut fish into 4 serving pieces; set aside.
Reserve 2 tablespoons of the broth. In 12-inch nonstick skillet, stir together remaining broth, the onion, lemon-pepper seasoning and dill weed. Heat to boiling; reduce heat. Cover; simmer about 3 minutes or until onion is tender.
Stir in vegetables. Arrange fish in vegetable mixture. Heat to boiling; reduce heat to medium. Cover; cook about 4 minutes or until fish flakes easily with fork.
Carefully remove fish from skillet, using wide slotted spatula. In small bowl, stir together reserved 2 tablespoons broth and the cornstarch; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Serve fish and vegetables over fettuccine.
Haddock (scrod) is a good source of vitamin B12. Our bodies need B12 for energy and to maintain a healthy nervous system.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.