Healthy Recipes

Rockport Fish Chowder
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Servings: 8
Ingredients and Preparation
Ingredients Measures
Vegetable oil 2 tablespoons
Onion, coarsely chopped ¼ cup
Celery, coarsely chopped ½ cup
Carrots, sliced 1 cup
Potatoes, raw, peeled, cubed 2 cups
Thyme ¼ teaspoon
Paprika ½ teaspoon
Bottled clam juice 2 cups
Whole peppercorns 8
Bay leaf 1
Fresh or frozen (and thawed) cod or haddock fillets, cut into ¾-inch cubes 1 pound
Flour ¼ cup
Lowfat milk 3 cups
Fresh parsley, chopped 1 tablespoon


Directions
  1. Heat oil in large saucepan. Add onion and celery, and sauté for about 3 minutes.
  2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil, reduce heat, and simmer for 15 minutes, then add fish and simmer for an added 15 minutes, or until fish flakes easily and is opaque.
  3. Remove fish and vegetables. Break fish into chunks. Bring broth to boil and continue boiling until volume is reduced to 1 cup. Remove bay leaf and peppercorns.
  4. Shake flour and 1/2 cup lowfat milk in container with tight-fitting lid until smooth. Add to broth in saucepan, along with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
  5. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.

Nutrition Facts
Serving Size 1 cup
Calories 186
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 34 mg
Sodium 302 mg
Potassium 602 mg
Total Carbohydrate 18 g
Dietary Fiber 2 g
Protein 15 g
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