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Haddock with Lemon-Pepper Vegetables

Impressive enough for company, this simple-to-fix fish recipe is low in fat and calories. Who could ask for more?

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  • prep time 35 min
  • total time 35 min
  • ingredients 8
  • servings 4
 

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

SAVE ON THIS RECIPE!

LOCATION

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.
  • 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.

EXPERT TIPS

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Expert Tips

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

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

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