Fish and Potato Chowder

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

Increasing fish in our diets is easy when you add it to a comfort food favorite like Potato Soup. Use mild, white fish like tilapia, grouper, cod, sole, catfish, etc.

Diet Type: Low Calorie

Ingredients:

1 large Spanish onion, chopped

5 cups water

1 bay leaf

2 tablespoons chopped parsley

2 stalks celery, sliced

1/4 cup chopped fresh dill

pepper to taste

4 potatoes, peeled and cubed

1 cup clam juice

1 teaspoon dried Thyme

4 small white fish fillets, cut into chunks

1/2 cup frozen corn

1 teaspoon salt

Serves: 4

Cooking Time: Under 30 minutes

Instructions:

Place all ingredients except fish and dill in a soup pot. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 minutes. Just before serving, add fish and dill to chowder; stir and cover. Cook 5 minutes on low heat or until fish is cooked throughout. Season with salt and pepper.

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Nutrition Facts

Serving Size: 1
Servings per Recipe: 4

Amount Per Serving

Calories 417 Calories from Fat 107

% Daily Value*

Total Fat 12g	18%

Saturated Fat 2g	10%

Mono Fat 4g

Cholesterol 119mg	40%

Sodium 998mg	42%

Total Carbs 35g	12%

Dietary Fiber 4g	17%

Protein 41g

Iron	13%

Calcium	10%

Vitamin C	20%

Vitamin E	1%

Vitamin A	4%

Vitamin B-12	25%

Vitamin B-6	50%

Pantothenic acid	21%

Niacin	40%

Riboflavin	18%

Thiamin	27%

Folate	16%

Selenium	47%

Manganese	25%

Copper	20%

Zinc	17%

Potassium	35%

Phosphorus	62%

Magnesium	27%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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