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.
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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
- Heat measured oil in large non-stick kettle over low heat with chopped onion and minced garlic.
- Sauté 5 full minutes, allowing flavors to release into oil.
- 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.
- 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.
- Blender in sour cream; stir well.
- 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.
- Stir in fresh parsley and lemon juice; serve.
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