Corn-Fish Chowder

4.0 11
4 stars
(11)
Randy Mayor; Jan Gautro
Recipe from Cooking Light

This creamy one-bowl meal is loaded with flavorful ingredients including fish fillets and cream-style corn. Make this when you need a satisfying, home-style soup in a hurry.

Ingredients

  • 2 bacon slices
  • 1/2 cup chopped onion
  • 1 1/2 teaspoons ground thyme
  • 2 (15.75-ounce) cans fat-free, less-sodium chicken broth
  • 1 pound peeled baking potato, cut into 1/4-inch-thick slices
  • 2 cups fresh or frozen whole-kernel corn
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 (8 1/4-ounce) cans cream-style corn
  • 1 (12-ounce) can evaporated fat-free milk
  • 1 pound orange roughy or catfish fillets, cubed
  • 1/2 cup instant potato flakes (not granules)
  • Coarsely ground black pepper (optional)

Preparation

  1. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; sauté 5 minutes. Stir in thyme, broth, and baking potato; bring to a boil. Reduce heat; simmer 10 minutes.
  2. Add whole-kernel corn and next 4 ingredients (whole-kernel corn through milk); bring to a simmer. Stir in fish; cook 9 minutes or until fish flakes easily when tested with a fork. Add potato flakes, and cook until thick (about 1 minute); stir constantly. Sprinkle bacon evenly over each serving. Garnish with ground pepper, if desired.

Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.


July 2001

Nutritional Information

  • Calories: 261
  • Calories from fat: 14%
  • Fat: 4.2g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.7g
  • Protein: 16g
  • Carbohydrate: 40.1g
  • Fiber: 2.6g
  • Cholesterol: 16.6mg
  • Iron: 1.3mg
  • Sodium: 527mg
  • Calcium: 144mg