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Rockport Fish Chowder
Low fat milk and clam juice are the secrets to the lower fat and saturated fat content
of this satisfying supper soup.
2 Tbsp
1/4 C
1/2 C
1 C
2 C
1/4 tsp
1/2 tsp
2 C
8
1
1 lb
1/4 C
3 C
1 Tbsp |
vegetable oil
coarsely chopped onion
coarsely chopped celery
sliced carrots
potatoes, raw, peeled and cubed
thyme
paprika
bottled clam juice
whole peppercorns
bay leaf
fresh or frozen (thawed) cod or haddock fillets, cut into 3/4-inch cubes
flour
low-fat (1%) milk
fresh parsley, chopped |
- Heat oil in a large saucepan. Add onion and celery and saute about 3 minutes.
- Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves
in cheese cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
- Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque.
- Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue
boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
- Shake flour and 1/2 cup low-fat (1%) milk in a container with a tight-fitting lid until
smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring
constantly, until mixture boils and is thickened.
- Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled
with chopped parsley.
Yield: 8 servings--Serving Size: 1 cup each
Each serving provides:
Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg |
