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Mild Fish Chowder

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Submitted by twen1

YIELD

6 servings

PREP

30 min

COOK

25 min

READY

55 min

Ingredients

2 2
CANS CANS CHICKEN BROTH
nonfat *
2 2
CANS CANS WATER *
3 7.1E+2
CUPS ML POTATOES
cubed
2 3E+1
TABLESPOONS ML RICE
long grain
½ 118
CUP ML CARROTS
sliced
1 5
TEASPOON ML DILL WEED
1 15
TABLESPOON ML MARGARINE
1 237
CUP ML LEEKS
sliced
2 2
EACH EACH ONIONS
green, sliced
1 15
TABLESPOON ML ALL-PURPOSE FLOUR
1 237
CUP ML CORN
frozen
151.2
POUND G FISH FILLETS
mild, such as turbot
½ 0.5
CAN CAN TUNA FISH
in water *

Directions

In a large pot, combine chicken broth, water, potatoes, rice, carrots, and dill weed.

In a skillet, melt margarine.

Sauté leeks and green onions until soft.

Mix in flour until smooth and remove from heat.

Add leek-flour mixture to soup.

Simmer soup until potatoes are fully cooked (about 20 minutes)

Stir in corn, fish, tuna, and tuna liquid. Cook 5 minutes more or until fish is fully cooked.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 159g (5.6 oz)
Amount per Serving
Calories 177 19% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 20mg 7%
Sodium 184mg 8%
Total Carbohydrate 9g 9%
Dietary Fiber 3g 11%
Sugars g
Protein 22g
Vitamin A 42% Vitamin C 17%
Calcium 4% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 

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