Rockport Fish Chowder

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Rockport Fish Chowder


Ingredients

  • 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
  • 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

Directions

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

Yield: 8 servings


Nutrition Facts

Serving Size: 1 cup

Amount Per Serving
Calories: 186

Total fat: 6 g

Saturated fat: 1 g

Cholesterol: 34 mg

Sodium: 302 mg

SOURCE: National Heart, Lung, and Blood
Institute, part of the National Institutes of Health and the U.S. Department of
Health and Human Services