Seafood Chowder Recipe
Healthy Fish/Seafood Recipe
Ingredients:
2 medium potatoes, cubed
1 carrot, sliced 1/4 inch thick
1 medium onion, chopped
1 cup clam juice
1 cup water
2 tablespoons reduced-fat margarine
1 pound fresh lean fish (halibut, tuna, haddock, orange roughy, etc), cut into 1-inch pieces
1 (6 1/2 ounce) can clams, undrained
1 (12 ounce) can evaporated skim milk
2 tablespoons chopped fresh chives
1 teaspoon paprika
Salt and pepper to taste
Directions:
Heat potatoes, carrots, onion, clam juice, water, margarine, salt and pepper to boiling in a large saucepan. Reduce heat, cover and simmer 15 to 20 minutes or until potatoes are almost tender. Stir in fish and clams, cover and heat to boiling. Reduce heat and simmer about 5 minutes or until fish flakes easily with a fork. Stir in milk, chives and paprika and heat through.
Recipe makes 6 servings of Seafood Chowder; serving size is 12 ounces.
Nutrients per serving: Calories: 231, Fat: 4g, Saturated fat: 1g, Cholesterol: 37mg, Sodium: 330mg, Carbohydrate: 22g, Protein: 25g, Fiber: 2g
Exchanges: Starch/Bread: 1/2, Lean Meat: 3, Vegetable: 1/2, Non-fat Milk: 1/2, Fat: 1/2, Other Carbohydrate: 1/2
See also:
Light Clam Chowder
Low Calorie Clam Chowder
Low Calorie Potato Tuna Chowder
Garden Clam Chowder
