Courtesy of Lakeshore Natural Foods
http://www.lakeshorenatural.com

Fish and Potato Chowder

Diet Type: Low Calorie

Cooking Time: Under 30 minutes

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
 
Directions:

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.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 417
Calories from Fat 107
 % Daily Value*
Total Fat 12g18%
  Saturated Fat 2g10%
  Mono Fat 4g 
Cholesterol 119mg40%
Sodium 998mg42%
Total Carbs 35g12%
  Dietary Fiber 4g17%
Protein 41g 
Iron13%
Calcium10%
Vitamin C20%
Vitamin E1%
Vitamin A4%
Vitamin B-1225%
Vitamin B-650%
Pantothenic acid21%
Niacin40%
Riboflavin18%
Thiamin27%
Folate16%
Selenium47%
Manganese25%
Copper20%
Zinc17%
Potassium35%
Phosphorus62%
Magnesium27%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.