ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Spicy Tomato-Fish Chowder

Yield 7 servings (serving size: 1 cup)
Serve with corn sticks and fat-free marinated coleslaw.

Ingredients

  • Cooking spray
  • 1 (10-ounce) package frozen chopped onion, celery, and pepper seasoning blend
  • 1 1/2 cups frozen cubed hash brown potatoes
  • 1/2 teaspoon garlic powder
  • 1 cup water
  • 1/2 cup dry white wine
  • 1 (10-ounce) can diced tomatoes and green chiles, undrained
  • 1 1/2 pounds grouper, skinned and cut into 1-inch pieces

Nutrition Information

  • calories 135
  • caloriesfromfat 7 %
  • fat 1 g
  • satfat 0.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 18.8 g
  • carbohydrate 10.3 g
  • fiber 0.1 g
  • cholesterol 34 mg
  • iron 0.0 mg
  • sodium 237 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add frozen seasoning blend, potatoes, and garlic powder; cook, stirring constantly, 5 minutes. Stir in water, wine, and tomatoes and green chiles. Bring to a boil. Cover, reduce heat, and simmer 8 minutes.

  2. Add fish to potato mixture; cover and simmer 4 minutes or until fish flakes easily when tested with a fork.

501 Delicious Heart Healthy Recipes