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Rockport Fish Chowder

Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying supper soup.

  • 2 Tbsp vegetable oil
  • 3/4 C coarsely chopped onion
  • 1/2 C coarsely chopped celery
  • 1 C sliced carrots
  • 2 C potatoes, raw, peeled and cubed
  • 1/4 tsp thyme
  • 1/2 tsp paprika
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  • 2 C bottled clam juice
  • 8 whole peppercorns
  • 1 bay leaf
  • 1 lb fresh or frozen (thawed) cod or haddock fillets, cut into 3/4-inch cubes
  • 1/4 C flour
  • 3 C low-fat (1%) milk
  • 1 Tbsp fresh parsley, chopped

1. Heat oil in a large saucepan. Add onion and celery and sauté about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
3. Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque.
4. Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
5. Shake flour and 1/2 cup low-fat (1%) milk in a container with a tight-fitting lid until smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.

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6. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.

Yield:8 servings--Serving Size: 1 cup each

Each serving provides:

Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg

National Heart, Lung, and Blood Institute

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