Fish Chowder with Veggies

Fish Chowder with Veggies

Get all the hearty taste of traditional New England chowder without the added fat and calories. This recipe makeover features tilapia, a light white fish that’s rich in protein, vitamin B12 and selenium.

CAL/SERV :

240

PREP TIME :

N/A

YIELDS :

6 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 2 Tbsp. extra virgin olive oil (grape seed oil may be substituted)
  • 2 medium carrots, thinly sliced
  • 2 medium stalks celery, 1/4-inch pieces
  • 1 medium onion, chopped medium
  • 1 medium red bell pepper, diced
  • Salt and freshly ground black pepper to taste
  • 2 Tbsp. whole-wheat flour
  • 4 cups unsweetened almond or soy milk
  • 1 cup water (1 cup clam juice may be substituted)
  • 2 large unpeeled red potatoes, diced into 1/2-inch pieces
  • 2 tsp. Old Bay 30% Less Sodium Seasoning
  • 1 cup frozen yellow corn
  • 1 lb. cod or tilapia fillets, skinless, cut into 1-inch pieces
  • 1/4 cup toasted whole-grain breadcrumbs

INSTRUCTIONS
  1. In large pot heat oil over medium-high heat. Sauté carrots, celery, onion and red pepper for 5 to 6 minutes. 
  2. Add salt and pepper to taste. Sprinkle flour over mixture and sauté for additional minute. Stir in milk and water and bring to a boil.
  3. Add potatoes and Old Bay. Reduce heat and let simmer for 14 to 15 minutes or until potatoes are tender. Gently stir in corn and fish. 
  4. Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes.
  5. Ladle chowder into serving bowls and sprinkle bread crumbs to top. Serve immediately.

Nutrition (per serving):

240 calories, 8 g total fat (1 g saturated fat), 26 g carbohydrate, 17 g protein, 4 g dietary fiber, 321 mg sodium.

 Courtesy of American Institute for Cancer Research