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Tilapia Corn Chowder

:  July/August 2007

Your rating: None Average: 4.3 (45 votes)

This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.


READER'S COMMENT:
"I just made this, it was EASY, and So good!! I don't feel like I'm eating a fattening chowder. It tastes light and delicious! Fit Moms Fit Kids Club "
Tilapia Corn Chowder Recipe

Makes: 6 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 ounces bacon, (about 2 slices)
  • 1 teaspoon canola oil
  • 1 stalk celery, diced
  • 1 leek, white part only, halved lengthwise, rinsed and thinly sliced
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 4 cups reduced-sodium chicken broth
  • 8 ounces Yukon Gold potatoes, diced
  • 2 cups fresh corn kernels, (about 4 ears)
  • 1 1/2 pounds tilapia fillets, cut into bite-size pieces
  • 1 teaspoon finely chopped fresh thyme
  • 1 cup half-and-half
  • 2 teaspoons lemon juice
  • 2 tablespoons chopped fresh chives, (optional)

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Preparation

  1. Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.
  2. Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat.
  3. Stir in half-and-half, lemon juice and the reserved bacon. Garnish with chives, if using.

Nutrition

Per serving: 288 calories; 10 g fat ( 4 g sat , 3 g mono ); 78 mg cholesterol; 21 g carbohydrates; 31 g protein; 2 g fiber; 453 mg sodium; 598 mg potassium.

Nutrition Bonus: Selenium (73% daily value), Vitamin C (25% dv), Potassium (17% dv), Folate (16% dv), Magnesium (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 3 very lean meat, 2 fat


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Recipe Categories

Health & Diet Considerations
High potassium
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Entertaining, formal
Type of Dish
Main dish, fish/seafood
Soups/stews
Ethnic/Regional
American
Southern/Soul
Ease of Preparation
Moderate
Total Time
45 minutes or less
Servings
6
Publication
July/August 2007
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