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May 07, 2012

Skinny Fish & Corn Chowder

The sweetness of corn combines with russet potato and white fish in this low fat chowder full of flavour and nutrition.

Ingredients: (4 servings)
1 medium Russet potato, peeled and diced
1 stalk celery, diced
½ medium onion, diced
1 cup corn, fresh or frozen
400g of any kind of white fish, cut into bite sized chunks
½ to 1 cup fat free low-sodium vegetable broth
1 to 2 tbsp whole wheat flour
1/2 cup skim milk
1 tbsp extra virgin olive oil
Sea salt and fresh ground black pepper, to taste
1 tsp paprika
Fresh or dried dill

In a saucepot, boil diced potato over medium-high heat. When done, drain in a colander and pour cold water over. Set aside.

Meanwhile, cover the bottom of a pot with some cooking spray and sauté onion, celery and corn over medium-high heat until softened.
Add olive oil and flour, whisking for about a minute. Add milk gradually until a roux forms.

Add broth, depending on the thickness of the soup, and cook for 5-10 minutes.
Add fish and diced potato. Reduce heat to medium-low and let simmer for at least 10 minutes.
Season with salt, pepper and paprika to taste.

Serve with some dill on top.

1 comment:

  1. Nice chowder! I added a little fat free 1/2 & 1/2 to give it a little thicker mouth feel. I will make this again!!


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