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Randy Mayor; Jan Gautro Photo by: Randy Mayor; Jan Gautro

Corn-Fish Chowder

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.

Cooking Light JULY 2001

  • Yield: 8 servings (serving size: 1 1/2 cups soup and about 1 teaspoon bacon)

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

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.

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.

Note:

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.

Nutritional Information

Amount per serving
  • 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
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Corn-Fish Chowder recipe

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