194041 Health Library | Health and Wellness | Wellmont Health System
  • Rockport Fish Chowder

    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

    Servings and Times

    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
    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.
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