Recipe: Fish Chowder

This fish chowder is a feast in itself because it’s so interestingly rich in flavor. You can store this chowder in the refrigerator for about five days tightly covered.

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
3 cloves garlic, minced
2 cups celery, chopped
1 pound potatoes, scrubbed with skin on and cut into small chunks
4 carrots, peeled and sliced
1 pound cod
1 tablespoon beef bouillon, 33% reduced sodium
1 tablespoon beef bouillon, very low sodium
1 tablespoon crushed thyme
½ teaspoon black pepper
2 teaspoons garlic powder
1 cup fat-free sour cream
1 cup skim milk
5 tablespoons all-purpose flour
1 cup chopped fresh parsley
2 tablespoons lemon juice

Directions

1. Heat measured oil in large non-stick kettle over low heat with chopped onion and minced garlic.
2. Sauté 5 full minutes, allowing flavors to release into oil.
3. Add celery, potatoes, carrots, cod, both types of bouillon, thyme, pepper and garlic powder, along with 2 to 3 cups water, just enough to cover the vegetables and fish.
4. Stir all well (it’s okay if fish breaks up, as it will during cooking), cover and simmer for 30 to 40 minutes, until all vegetables are fork tender.
5. Blender in sour cream; stir well.
6. In a small bowl, blend milk with flour to make a smooth, lump-free paste. Stir milk/flour paste into chowder, stirring for about 3 to 5 minutes, until mixture thickens.
7. Stir in fresh parsley and lemon juice; serve.

Nutritional Analysis

Calories 422 (18% calories from fat)
Protein 32 g
Carbohydrates 57 g
Fiber 7.3 g
Fat 8.9 g
Saturated fat 1.7 g
Cholesterol 56 mg
Potassium 1897 mg
Sodium 917 mg
Omega 3 fatty acids 0.3 g