Seafood Chowder Recipe       

2 medium potatoes, cubed
1 carrot, sliced 1/4 inch thick
1 medium onion, chopped
1 cup clam juice
1 cup water
2 tablespoons reduced-fat margarine
1 pound fresh lean fish (halibut, tuna, haddock, orange roughy, etc), cut into 1-inch pieces
1 (6 1/2 ounce) can clams, undrained
1 (12 ounce) can evaporated skim milk
2 tablespoons chopped fresh chives
1 teaspoon paprika
Salt and pepper to taste

Heat potatoes, carrots, onion, clam juice, water, margarine, salt and pepper to boiling in a large saucepan. Reduce heat, cover and simmer 15-20 minutes or until potatoes are almost tender. Stir in fish and clams, cover and heat to boiling. Reduce heat and simmer about 5 minutes or until fish flakes easily with a fork. Stir in milk, chives and paprika and heat through.

Makes 6 Servings
Serving Size: 12 ounces

Nutrients per serving:

 

 

 

Calories:

231

 

 

Total fat:

4 grams (17% of calories)

 

 

Saturated fat:

1 gram

 

 

Cholesterol:

37 mg

 

 

Sodium:

339 mg

 

 

Carbohydrate:

22 grams (39% of calories)

 

 

Protein:

25 grams (45% of calories)

 

 

Dietary fiber:

2 grams