This creamy chowder boasts chunks of potato and your favorite mild white fish. For a little crunch, top it with crumbled no-salt-added pretzels.

　　

Ingredients

Serves 6; 1 cup per serving

　　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

　　

Step 1

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.

　　

Step 2

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.

　　

Step 3

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.

　　

Step 4

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

Step 5

(Per serving)

　　

Step 6

Calories: 181

　　

Step 7

Total fat: 2.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 45mg

　　

Step 13

Sodium: 114mg

　　

Step 14

Carbohydrates: 20g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 7g

　　

Step 17

Protein: 20g

　　

Step 18

Calcium: 167mg

　　

Step 19

Potassium: 672mg

　　

Dietary Exchanges

Step 20

1 starch

　　

Step 21

1/2 fat-free milk

　　

Step 22

2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition