Healthy Chunky Vegetable Fish Chowder
Here's a Healthy Chunky Vegetable Fish Chowder recipe. Can a chowder be delicious & healthy at the same time? Well, if you have a minute, come & take a look.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
- 1 tablespoon olive oil
- 1 medium onion chopped
- 2 cups mushrooms sliced
- 1/2 cup celery sliced
- 3 cloves garlic minced
- 1/2 cup white wine
- 1 1/2 cups fish stock or water
- 3 medium potatoes peeled and diced
- 1 medium potato peeled and grated
- 1 bay leaf
- 1 teaspoon oregano
- 1 pound sole, cod or haddock fillets 500 grams, cut into chunks
- 1½ cups corn niblets frozen or canned
- 1½ cups milk 500 mL, 2%
- 2 tablespoons lemon juice freshly squeezed
- salt and pepper to taste
- 1/4 cup Italian fresh leaf parsley Italian fresh leaf ,chopped
Place a thick bottomed pot over medium-high heat.
Heat olive oil.
Sauté onions, mushrooms, and celery while stirring frequently for about 5 minutes or until the vegetables begin to soften.
Add the minced garlic and sauté for another minute or so.
Add the wine, fish stock (or water), the diced and grated potato, bay leaf and oregano.
Bring to a boil.
Cover, reduce heat and simmer for about 10 minutes or until potatoes are tender.
Add the fish, cover and simmer for 3-5 minutes or until the fish is opaque and flakes easily.
Add the corn and milk and heat through.
Discard bay leaf.
Season to taste with salt and pepper.
Just before serving add lemon juice and garnish with parsley
Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used.
*Inspired by Anne Lindsay
Serving: 1serving | Calories: 292kcal | Carbohydrates: 24g | Protein: 23g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 60mg | Sodium: 684mg | Potassium: 783mg | Fiber: 2g | Sugar: 10g | Vitamin A: 710IU | Vitamin C: 15.2mg | Calcium: 186mg | Iron: 1.5mg