Reduced Sodium Fish Chowder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
Fat Free Milk, 4 cup Butter, unsalted, 1 stick Yogurt, plain, whole milk, 1 cup (8 fl oz) Atlantic Pollock (fish), 8 fillet Onions, raw, 2 medium Celery, raw, 4 stalks Red Pepper, 1 large Tomatoe, 1 large Garlic, 3 cloves Green Beans, .5 cups Canola Oil, 6 tbsp Flour, 6 tbsp Corriander, 1 tsp Black pepper Bay leaves, 2
Mince all vegetables.
Sweat all vegetables in a small amount of oil.
Add milk, 2 bay leaves, a tsp of coriander, 1 tbsp of ground black pepper, smart balance and fish.
Simmer for 30-45 minutes.
Make roux by heating 6 tbsp of oil in the bottom of the sauce pan or skillet, while stirring with a wooden spoon, sift in 6 tbsp of flour. Stir until roux becomes nut-brown.
Add roux to soup and stir until thickened.
Remove from heat and stir in yogurt until well blended.
Makes 10 - 1 cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user HEALTHYMAMA67.
Sweat all vegetables in a small amount of oil.
Add milk, 2 bay leaves, a tsp of coriander, 1 tbsp of ground black pepper, smart balance and fish.
Simmer for 30-45 minutes.
Make roux by heating 6 tbsp of oil in the bottom of the sauce pan or skillet, while stirring with a wooden spoon, sift in 6 tbsp of flour. Stir until roux becomes nut-brown.
Add roux to soup and stir until thickened.
Remove from heat and stir in yogurt until well blended.
Makes 10 - 1 cup servings
Number of Servings: 12
Recipe submitted by SparkPeople user HEALTHYMAMA67.
Nutritional Info Amount Per Serving
- Calories: 400.5
- Total Fat: 13.7 g
- Cholesterol: 185.9 mg
- Sodium: 346.4 mg
- Total Carbs: 12.3 g
- Dietary Fiber: 1.2 g
- Protein: 54.6 g
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