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ROCKPORT FISH CHOWDER

Serve this chowder as an appetizer or meal in itself—and eat like an admiral on a health cruise.

Yield: 8 servings


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


1. Heat oil in large saucepan. Add onion and celery, and sauté for about 3 minutes.

2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil, reduce heat, and simmer for 15 minutes, then add fish and simmer for an added 15 minutes, or until fish flakes easily and is opaque.

3. Remove fish and vegetables. Break fish into chunks. Bring broth to boil and continue boiling until volume is reduced to 1 cup. Remove bay leaf and peppercorns.

4. Shake flour and 1/2 cup lowfat milk in container with tight-fitting lid until smooth. Add to broth in saucepan, along with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.

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

Serving size: 1 cup - Each serving provides:
Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg
Total fiber: 2 g
Protein: 15 g
Carbohydrates: 18 g
Potassium: 602 mg

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute

 

 

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