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Fish and Potato Chowder
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Authored By: Polly Pitchford, Full Spectrum Health™
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Increasing fish in our diets is easy when you add it to a comfort food favorite like Potato Soup. Use mild, white fish like tilapia, grouper, cod, sole, catfish, etc.
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Diet Type: Low Calorie
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Ingredients:
1 large Spanish onion, chopped5 cups water 1 bay leaf2 tablespoons chopped parsley2 stalks celery, sliced1/4 cup chopped fresh dillpepper to taste4 potatoes, peeled and cubed1 cup clam juice1 teaspoon dried Thyme4 small white fish fillets, cut into chunks1/2 cup frozen corn1 teaspoon salt
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Place all ingredients except fish and dill in a soup pot.
Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 minutes.
Just before serving, add fish and dill to chowder; stir and cover.
Cook 5 minutes on low heat or until fish is cooked throughout.
Season with salt and pepper. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 417
Calories from Fat 107
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% Daily Value*
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| | Total Fat 12g | 18% | | | Saturated Fat 2g | 10% | | | Mono Fat 4g | | | | Cholesterol 119mg | 40% | | | Sodium 998mg | 42% | | | Total Carbs 35g | 12% | | | Dietary Fiber 4g | 17% | | | Protein 41g | | | | Iron | 13% | | | Calcium | 10% | | | Vitamin C | 20% | | | Vitamin E | 1% | | | Vitamin A | 4% | | | Vitamin B-12 | 25% | | | Vitamin B-6 | 50% | | | Pantothenic acid | 21% | | | Niacin | 40% | | | Riboflavin | 18% | | | Thiamin | 27% | | | Folate | 16% | | | Selenium | 47% | | | Manganese | 25% | | | Copper | 20% | | | Zinc | 17% | | | Potassium | 35% | | | Phosphorus | 62% | | | Magnesium | 27% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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