Creamy Fish Chowder
Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Farm-raised tilapia and abundant Pacific cod—both with tender, flaky textures—are ocean-friendly choices.
- 1 slice bacon, diced
- 1 small onion, chopped
- 1 stalk celery, chopped
- 1 clove garlic, minced
- 1 cup bottled clam juice, or reduced-sodium chicken broth (see Tips for Two)
- 8 ounces tilapia or cod fillets, cut into 1-inch cubes
- 2 small russet potatoes, peeled and diced (about 2 cups)
- 1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
- 1 bay leaf
- 2/3 cup low-fat milk
- 1 tablespoon water
- 2 teaspoons cornstarch
- 1/8 teaspoon freshly ground pepper
- 2 teaspoons chopped fresh parsley, (optional)
- Heat a large saucepan over medium heat. Add bacon and cook, stirring often, until crisp, 3 to 5 minutes. Transfer the bacon with a slotted spoon to a paper towel-lined plate to drain.
- Add onion, celery and garlic to the bacon drippings and cook, stirring occasionally, until softened, 3 to 5 minutes. Add clam juice (or chicken broth), fish, potatoes, thyme and bay leaf and bring to a simmer. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. Discard the bay leaf. With a slotted spoon, transfer about 2/3 cup of the solids to a bowl and mash with a potato masher or fork. Return to the pot and add the milk. Bring to a simmer.
- Whisk water and cornstarch in a small bowl. When the soup comes to a simmer, gradually add the cornstarch mixture. Cook, stirring constantly, until thickened, about 1 minute. Season with pepper. Serve garnished with the cooked bacon and parsley, if using.
Tips & Notes
- Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
Per serving: 323 calories; 5 g fat (2 g sat, 1 g mono); 67 mg cholesterol; 40 g carbohydrates; 31 g protein; 3 g fiber; 759 mg sodium; 1121 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Potassium (32% dv), Magnesium (19% dv), Folate (16% dv).
Carbohydrate Servings: 212
Exchanges: 2 starch, 1 vegetable, 3 very lean meat, 1 fat
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