Rockport Fish Chowder

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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
  

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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

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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