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Fish Chowder

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Categories: Make ahead
Type: Soups and Stews

You can get your day's protein from this classic fish chowder.

Serves: Serves: 6

Ingredients:

  • 2 tablespoons vegetable broth
  • 1 cup chopped onion
  • 1 1/2 cups chopped carrots
  • 1 cup chopped celery
  • 2 cups cubed, peeled potatoes
  • 2 1/2 cups water
  • 1/2 teaspoon crushed bay leaf
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried dill
  • 1 1/2 pounds halibut fillet, cut into chunks
  • 1 1/2 cups nonfat half-and-half
  • Pepper to taste

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Directions:

  1. Spray large soup pot or Dutch oven with cooking spray.
  2. Pour vegetable broth into pot and heat over medium-high heat. Add onion and cook until softened, about 5 minutes. Add carrots, celery, potatoes, water, bay leaf, thyme and dill.
  3. Cover pot and cook over medium-low heat 15 to 20 minutes, until vegetables are tender.
  4. Add fish; simmer until fish is cooked through, 8 to 10 minutes.
  5. Gradually stir in half-and-half; cook over medium heat, stirring frequently, but do not boil. Season with pepper.
  6. If not serving immediately, cool to room temperature, cover and refrigerate up to 3 days.
Tips:
  • Halibut, the largest flatfish that can weigh as much as 300 pounds, is an excellent source of protein. A four-ounce serving has approximately 110 calories, 23 grams of protein, less than 1 gram of saturated fat and 35 mg of cholesterol.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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