Try Seafood Chowder!
Seafood ChowderServes: 4 | Serving Size: 1 and 1/2 cupsIngredients:
- 1 tablespoon olive oil
- 1 cup chopped onions
- 1 clove garlic, crushed
- 2 plum tomatoes, cored and quartered
- 1 stalk celery, sliced
- Grated zest of 1 orange
- 1 bay leaf
- Black pepper to taste
- 3 cups low-sodium chicken broth
- 16 ounces potatoes (about 4), peeled and sliced into 1/2-inch thick discs
- 1 pound fresh or frozen fish, cut into 3-inch pieces
- Optional Garnishes: Cooked shrimp and herbs
Directions:
- Heat oil in large soup pot over medium heat. Add the onion and sauté until soft, about 3-4 minutes. Add the garlic and sauté for another minute.
- Add the tomatoes, celery, orange zest, bay leaf, pepper, and chicken broth. Cook until the vegetables are very soft.
- Remove bay leaf and puree the soup.
- Return the puree to the stove and add potatoes, cooking for 7 minutes.
- Add the fish, then cook until both the fish and the potatoes are done, about 10 minutes.
- Serve hot, garnished with herbs and shrimp.
Nutrition Information:
- Serves 4. Each 1 and 1/2 cup serving has 506 calories, 6 g fat, 0 g saturated fat, 0 g trans fat, 248 mg cholesterol, 765 mg sodium, 40 g carbohydrate, 5 g fiber, 6 g sugar, and 70 g protein.
- Each serving also contains 18% DV vitamin A, 48% DV?vitamin C, 10% DV calcium, and 33% DV iron.
Chef’s Tips:
- If you use frozen fish, be sure to defrost it before adding it to the soup.