Fish Chowder

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 5

Ingredients

Ingredients

2
teaspoons canola oil
1
small onion, chopped (1/4 cup)
1
medium stalk celery, chopped (1/2 cup)
2
cups frozen potatoes O'Brien with onions and peppers
1
can (14.75 oz) cream-style sweet corn
1 3/4
cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
1/2
teaspoon salt
1 1/4
lb firm white fish fillets, such as cod or pollock, skin removed
1
cup fat-free (skim) milk
2
teaspoons cornstarch

Directions

Directions

  • 1 In 3-quart saucepan, heat oil over medium heat. Add onion and celery; cook 2 to 3 minutes, stirring occasionally, until tender.
  • 2 Stir in potatoes, corn and broth. Heat to boiling. Reduce heat; simmer uncovered about 5 minutes or until potatoes are tender.
  • 3 Add whole fish fillets. Cover; cook 5 to 7 minutes or until fish flakes easily with fork. In measuring cup, mix milk and cornstarch; stir into chowder. Cook, stirring constantly, until mixture boils and thickens.

Notes










Tips

Expert Tips

Halibut is a bit more expensive than some fish, but it provides a wonderful flavor and texture to this chowder. If you like, any firm fish can be used.

It's best to leave the fish fillets whole when you cook them. If you cut up the fish it will flake into tiny pieces instead of staying in nice chunks.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
Calories from Fat
35
% Daily Value
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
580mg
24%
Potassium
630mg
18%
Total Carbohydrate
28g
9%
Dietary Fiber
2g
10%
Sugars
6g
Protein
27g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
4%
4%
Calcium
8%
8%
Iron
6%
6%
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.