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At a Glance
Prep Time : 10min
Cook Time : 25min
Course : Entree, Lunch, Soup
Special : Low Fat
Type of Prep : Sauté, Simmer
Cuisine : U.S. Regional
Occasion : Fall, Family Dinner, Winter
 
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Low Fat Fish Chowder

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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This is one of our favorite winter suppers. Serve this steaming low fat fish chowder with some crusty whole grain bread. I use sole fillets, but any similar white fish fillets will do, such as tilapia, true cod or orange roughy.

INGREDIENTS:

  • 2 tsp canola oil
  • 1 large leek, cleaned, trimmed and sliced
  • 4 medium red potatoes, skin on, quartered
  • 1 cup sliced mushrooms
  • 1 cup fat-free, low sodium chicken broth
  • 1/2 cup nonfat milk
  • 2 tsp herbs for fish blend
  • 1 tsp freshly ground black pepper
  • 20 ounces sole or flounder fillets, cut into pieces
  • 1 cup broccoli florets
  • 1/4 cup fresh parsley, chopped

PREPARATION:

Heat oil in a Dutch oven and gently sauté leeks until softened. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, milk, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.

Serves 4-6

Per Serving: Calories 285, Calories from Fat 40, Total Fat 4.4g (sat 0.6g), cholesterol 70mg, Sodium 168mg, Carbohydrate 29, Fiber 4.7g, Protein 32.2g

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