NEW ENGLAND FISH CHOWDER WITH THYME

New England Fish Chowder with Thyme image

Yield Serves 6; 1 cup per serving

Number Of Ingredients 9

2 teaspoons canola or corn oil
1 medium onion, chopped
3 cups low-sodium fish stock, Chicken Broth (page 50), or commercial fat-free, low-sodium chicken broth
2 medium potatoes, peeled and cut into 1/2-inch cubes (about 1 1/2 cups)
3/4 teaspoon dried thyme, crumbled
1/8 teaspoon pepper (white preferred)
1 cup fat-free evaporated milk
1/4 cup all-purpose flour
1 pound firm mild white fish fillets, such as haddock or cod, rinsed and patted dry, cut into 1/2-inch cubes

Steps:

In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
Stir in the fish stock, potatoes, thyme, and pepper. Bring to a simmer. Reduce the heat and simmer, covered, for 20 to 25 minutes, or until the potatoes are tender.
In a small bowl, whisk together the milk and flour. Whisk into the stock mixture. Increase the heat to medium high and cook for about 5 minutes, or until the mixture thickens, stirring occasionally. Reduce the heat to medium.
Stir in the fish. Cook for 6 to 7 minutes, or until the fish flakes easily when tested with a fork, stirring occasionally.
Nutrition Information
(Per serving)
Calories: 181
Total fat: 2.0g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 1.0g
Cholesterol: 45mg
Sodium: 114mg
Carbohydrates: 20g
Fiber: 1g
Sugars: 7g
Protein: 20g
Calcium: 167mg
Potassium: 672mg
Dietary Exchanges
1 starch
1/2 fat-free milk
2 very lean meat