2 potatoes, cubed
1 carrot, sliced 1/4 inch thick
1 chopped onion
1 cup clam juice
1 cup water
2 tablespoons butter
1 pound fresh lean fish (halibut, tuna, haddock, orange roughy, etc), cut into 1-inch pieces
1 6-1/2 ounce can clams (not drained)
1 12-ounce can evaporated skim milk
2 tablespoons chopped fresh chives
1 teaspoon paprika
Salt and pepper to taste
Heat potatoes, carrots, onion, clam juice, water, butter, 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.
Serving size: 12 ounces
Calories: 231; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 37mg; Sodium: 330mg; Carbohydrates: 22g; Fiber: 2g; Protein: 25g
Alaskan Salmon Chowder
1/2 cup chopped onion
1/2 cup chopped celery
1/4 cup chopped green pepper
1 garlic clove, minced
1 (14.5 ounce) can chicken broth, divided
2 cups diced peeled potatoes
1 cup sliced carrots
1 teaspoon seasoned salt (optional)
1/2 teaspoon dill weed
1 small zucchini, thinly sliced
1 (14.75 ounce) can cream-style corn
1 (12 fluid ounce) can fat free evaporated milk
2 cups cooked salmon chunks or 2 cans (7-1/2 ounces each) salmon, drained and bones removed
In a saucepan, cook onion, celery, green pepper and garlic in 1/4-cup broth until tender. Add potatoes, carrots, and seasoned salt if desired and dill and remaining broth. Cover and simmer for 20 minutes or until vegetables are tender. Add zucchini; simmer for five minutes. Add corn, milk and salmon; heat through.
Nutrition information: One 1-cup serving (prepared with low-sodium broth, no-salt-added corn and evaporated skim milk and without seasoned salt) equals:
Calories: 225; Sodium: 147mg; Cholesterol: 27mg; Carbohydrate: 29g; Protein: 20g; Fat: 4g
Diabetic Exchanges: 2 lean meat, 1-1/2 starch, and 1 vegetable.
Salmon Warning: Don't Eat Farmed Fish
In 2007, according to the environmental group Oceana Chile who obtained the statistics from the Chilean government, Chile, then the largest supplier of farmed salmon to the U.S., used more than 385,000 kilograms of antibiotics in its salmon farms. At least four of those antibiotics are not included on the U.S. Food and Drug Administration's Approved Drugs list. Suggestion is to stay away from farmed fish. Instead, buy the wild Alaskan salmon currently in season. It is sustainably fished and tastes so much better than the farmed. Or simply stick with wild fish.
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