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Haddock with Lemon Pepper Vegetables

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  • Prep 35 min
  • Total 35 min
  • Servings 4
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Impressive enough for company, this simple-to-fix fish recipe is low in fat and calories. Who could ask for more?
By Betty Crocker Kitchens
Updated Sep 20, 2013
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Ingredients

  • 1 lb haddock, tilapia or other medium-firm fillets, 1/2 inch thick
  • 1 3/4 cups Progresso™ chicken broth (from 32-oz carton)
  • 1 small red onion, cut lengthwise in half, then cut crosswise into thin slices
  • 2 teaspoons lemon-pepper seasoning
  • 1/2 teaspoon dried dill weed
  • 1 bag (1 lb) frozen baby peas, carrots, snow peas and baby cob corn (or other combination), thawed
  • 2 tablespoons cornstarch
  • Hot cooked fettuccine, if desired
Make With
Progresso Broth

Steps

  • 1
    Cut fish into 4 serving pieces; set aside.
  • 2
    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.
  • 3
    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.
  • 4
    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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Haddock (scrod) is a good source of vitamin B12. Our bodies need B12 for energy and to maintain a healthy nervous system.

Nutrition

190 Calories, 2g Total Fat, 26g Protein, 18g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
190
Calories from Fat
15
Total Fat
2g
3%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
710mg
30%
Potassium
520mg
15%
Total Carbohydrate
18g
6%
Dietary Fiber
4g
16%
Sugars
7g
Protein
26g
% Daily Value*:
Vitamin A
210%
210%
Vitamin C
8%
8%
Calcium
6%
6%
Iron
8%
8%
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;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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