Rockport Fish Chowder

Rockport Fish Chowder

Low-fat milk and clam juice are the secrets to the lower fat content of this

satisfying supper soup.

CAL/SERV :

186

PREP TIME :

15 MINS

YIELDS :

8 SERVINGS

COOK TIME:

1 HOUR 15 MINS

INGREDIENTS
  • 2 Tbsp vegetable oil
  • ¾ C coarsely chopped onion
  • ½ C coarsely chopped celery
  • 1 C sliced carrots
  • 2 C potatoes, rinsed, peeled, and cubed
  • ¼ tsp thyme
  • ½ tsp paprika
  • 2 C bottled clam juice
  • 8 whole peppercorns
  • 1 bay leaf
  • 1 lb fresh or frozen (thawed) cod or haddock fillets, cut into ¾-inch cubes
  • ¼ C flour
  • 3 C low-fat (1 percent) or fat-free milk, divided
  • 1 Tbsp chopped fresh parsley

INSTRUCTIONS
  1. Heat oil in a large pot. Add onion and celery, and sauté about 3 minutes.
  2. Add carrots, potatoes, thyme, paprika, and clam juice. Wrap peppercorns and bay leaf in cheese cloth, and add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
  3. Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque.
  4. Remove fish and vegetables from the pot; break fish into chunks. Bring the broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaf and peppercorns.
  5. Shake flour and ½ cup milk in a container with a tight-fitting lid until smoothly mixed together. Add to broth in the pot, along with the remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
  6. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.

Nutrition (per serving):

Calories 186, Total fat 6 g, Saturated fat 1 g, Cholesterol 34 mg, Sodium 302 mg
*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute