New England Fish Chowder

We're always looking for quick-and-easy meals, and this warming chowder fits the bill. Just add bread and a salad. (From our November/December 1992 issue).

Yield: 4 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 299
  • Calories from fat: 21%
  • Fat: 6.9g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 2.1g
  • Protein: 29.6g
  • Carbohydrate: 28.3g
  • Fiber: 1.6g
  • Cholesterol: 53mg
  • Iron: 1.3mg
  • Sodium: 541mg
  • Calcium: 297mg

Ingredients

  • 2 tablespoons margarine
  • 3 tablespoons shredded carrot
  • 2 tablespoons diced celery
  • 2 tablespoons minced fresh onion
  • 2 tablespoons plus 1 teaspoon all-purpose flour
  • 3 1/2 cups skim milk, divided
  • 2 cups diced peeled baking potato
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound cod or other lean white fish fillets, cut into 1-inch pieces
  • Unsalted oyster crackers (optional)

Preparation

  1. Melt margarine in a saucepan over medium heat. Add carrot, celery, and onion; saute 2 minutes. Stir in flour; gradually add 2 1/2 cups milk, stirring constantly with a whisk. Add potato, salt, and pepper; bring to a boil. Reduce heat. Simmer, uncovered, 30 minutes; stir occasionally. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is done. Serve with oyster crackers, if desired.
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