Saturday, March 26, 2022

MAKE IT: Fish Chowder

Fish chowder is a wonderful way to use up the panfish in your freezer. This simple recipe is easy to make and cooks up quickly. Pair with some crusty bread and a salad for a full meal. Enjoy!
(Serves 4)

Ingredients:
 1 teaspoon vegetable oil
 1 small onion, chopped
 1 stalk celery, chopped
 3 medium potatoes, scrubbed and cubed
 3 cups low-sodium stock (fish, chicken stock, or vegetable)
 1/2 cup chopped carrots or sweet corn kernels
 2 tablespoons fresh parsley, minced
 1 tablespoon lemon juice
 1 tsp. Old Bay-type seasoning
 Salt and pepper to taste
 1-pound boneless, skinless panfish fillets, cut into 1-inch chunks
 1 cup milk (I used 2%)

Directions:
1. Sauté onion and celery in oil until tender. Add potatoes, fish stock, carrots or corn,
parsley, lemon juice, and seasonings. Simmer until vegetables are tender, about 30
minutes.
2. Add fish and simmer for around 5 minutes, or until fish flakes with a fork.  Add milk, and
heat gently (do not bring to boil).
3. Enjoy!

Nutrition Information: (calculated with vegetable stock and carrots): Serving size: 1/4th recipe |
Servings per recipe: 4 | Calories: 324, total fat: 22.5 g, saturated fat: 9 g, cholesterol: 0 mg,
sodium: 44 mg, carbohydrates: 53 g, fiber: 4.7 g, sugar: 6.5 g, protein: 20.2 g

*Recipe adapted from The Wild Harvest Table

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MB, an ADK 46-R, is an Assistant Professor and Director of the Online MPH Program at George Mason University. In her free time, she can usually be found scampering up and over mountains whilst munching on eggplant bacon, writing odd things, or doing zoomies with Sig and Bella, the shollie and entledoodle dynamic duo who own me. She can also be found at: dr.mb.mitcham@gmail.com




4 Responses

  1. M.P. Heller says:

    Use cream instead of milk or you will need flour so it doesn’t break. The whole low salt broth and 2 percent milk thing in the “adaptation” is simply feel good nonsense that won’t help you stay healthy. It just ruins good food.

  2. Good recipe. I added an extra half a chilli and garlic clove. Also blended up up 20 plum tomatoes with an extra handful of basil and drizzle of olive oil to make more of a sauce as it seemed like it might be a bit dry. It was perfect.

  3. Hi there. I follow your healthy recipes closely as we are on a health drive and losing weight. So far, so good! We are trimming down nicely and enjoying all the recipes we’ve tried. I wonder do the calories of this dish include the bread?

    • MB says:

      Hi, Chris, and woohoo for your healthy progress! To answer your question, no, the analysis does not include bread, as the specific nutrient profile of each type of bread will differ. I hope that this helps!

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