Fish Chowder

Eating lean fish is a great way to keep saturated fat intake down. Too much saturated fat can put your heart health at risk. From eatbetteramerica.

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PREP TIME
30 Min
TOTAL TIME
30 Min
SERVINGS
5

2: teaspoons canola oil

1: small onion, chopped (1/4 cup)

1: medium stalk celery, chopped (1/2 cup)

2: cups frozen potatoes O'Brien with onions and peppers

1: can (14.75 oz) Green Giant® cream style sweet corn

1 3/4: cups Progresso® reduced-sodium chicken broth (from 32-oz carton)

1 1/4: lb firm white fish fillets (such as cod or pollock), skin removed

1: cup fat-free (skim) milk

2: teaspoons cornstarch

1 In 3-quart saucepan, heat oil over medium heat. Add onion and celery; cook 2 to 3 minutes, stirring occasionally, until tender.
2 Stir in potatoes, corn and broth. Heat to boiling; reduce heat. Simmer uncovered about 5 minutes or until potatoes are tender.
3 Add whole fish fillets. Cover; cook 5 to 7 minutes or until fish flakes easily with fork. In measuring cup, mix milk and cornstarch; stir into chowder. Cook, stirring constantly, until mixture boils and thickens.

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Expert Tips

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Halibut is a bit more expensive than some fish, but it provides a wonderful flavor and texture to this chowder. If you like, any firm fish can be used.

Olive, canola, and sunflower oils are high in healthful monounsaturated fats. Soybean, corn, and safflower oils are high in polyunsaturated fats.

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Nutrition Information:

1 Serving (1 Serving)

Calories 260

(Calories from Fat 35),

Total Fat 4g

(Saturated Fat 1/2g,
Trans Fat 0g),

Cholesterol 60mg;
Sodium 580mg;
Total Carbohydrate 28g

(Dietary Fiber 2g,
Sugars 6g),

Protein 27g;

Percent Daily Value*:

Vitamin A 4 %;
Vitamin C 4 %;
Calcium 8 %;
Iron 6 %;

Exchanges:

1 1/2 Starch;
0 Fruit;
1/2 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
3 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 2 of 2 Reviews View All

Posted 6/16/2009 12:50:59 PM REPORT ABUSE queen_merla said:

Rating:

This came out very good! I too made my own potato mix, I boiled some chopped red potatoes, and I added 1 green bell pepper and red onion to the celery stage. I also super-charged the veggie content by using 5 celery stalks instead of 1, and adding 2 thinly sliced carrots. This chowder really need some salt though, not too much, but it helps, and I added lots and lots of freshly ground black pepper.

Posted 3/10/2009 10:47:37 AM REPORT ABUSE gdogus said:

Rating:

This was a very fine chowder. I made my own Potatoes O'Brien (just roast some potatoes with green onions and chopped red pepper) and added a dash of hot sauce. This is definitely on our favorites list!