Fish Chowder with Veggies
Get all the hearty taste of traditional New England chowder without the added fat and calories. This recipe makeover features tilapia, a light white fish that’s rich in protein, vitamin B12 and selenium.
PREP TIME :
- 2 Tbsp. extra virgin olive oil (grape seed oil may be substituted)
- 2 medium carrots, thinly sliced
- 2 medium stalks celery, 1/4-inch pieces
- 1 medium onion, chopped medium
- 1 medium red bell pepper, diced
- Salt and freshly ground black pepper to taste
- 2 Tbsp. whole-wheat flour
- 4 cups unsweetened almond or soy milk
- 1 cup water (1 cup clam juice may be substituted)
- 2 large unpeeled red potatoes, diced into 1/2-inch pieces
- 2 tsp. Old Bay 30% Less Sodium Seasoning
- 1 cup frozen yellow corn
- 1 lb. cod or tilapia fillets, skinless, cut into 1-inch pieces
- 1/4 cup toasted whole-grain breadcrumbs
- In large pot heat oil over medium-high heat. Sauté carrots, celery, onion and red pepper for 5 to 6 minutes.
- Add salt and pepper to taste. Sprinkle flour over mixture and sauté for additional minute. Stir in milk and water and bring to a boil.
- Add potatoes and Old Bay. Reduce heat and let simmer for 14 to 15 minutes or until potatoes are tender. Gently stir in corn and fish.
- Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes.
- Ladle chowder into serving bowls and sprinkle bread crumbs to top. Serve immediately.
Nutrition (per serving):
240 calories, 8 g total fat (1 g saturated fat), 26 g carbohydrate, 17 g protein, 4 g dietary fiber, 321 mg sodium.