Halibut and Clam Chowder
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 271 |
| pro | 26 g |
| total fat | 6 g |
| sat. fat | 1 g |
| carb | 30 g |
| fibre | 4 g |
| chol | 37 mg |
| sodium | 617 mg |
| % RDI: | - |
| calcium | 12% |
| iron | 52% |
| vit A | 13% |
| vit C | 87% |
| folate | 24% |
-
1 tbsp (15 mL) vegetable oil
1 onion, chopped
1 clove garlic, minced
2 stalks celery, diced
1 cup (250 mL) diced peeled potato
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) salt
1 can (19 oz/540 mL) stewed tomatoes
1-1/3 cups (325 mL) sodium-reduced chicken stock
1/4 cup (50 mL) tomato paste
12 oz (375 g) halibut or tilapia fillets
1 can (5 oz/150 mL) whole baby clams
1 sweet green pepper, diced
1 cup (250 mL) frozen corn kernels
Preparation:
In large saucepan, heat oil over medium heat; fry onion, garlic, celery, potato, thyme and salt, stirring occasionally, until softened and slightly golden, about 10 minutes.
Add tomatoes, chicken stock and tomato paste; bring to boil. Reduce heat, cover and simmer until potato is tender, about 12 minutes.
Meanwhile, cut fish into 1-inch (2.5 cm) pieces; add to pan. Add clams, green pepper and corn; simmer, covered, over medium-low heat until fish flakes easily when tested, about 5 minutes.
Add tomatoes, chicken stock and tomato paste; bring to boil. Reduce heat, cover and simmer until potato is tender, about 12 minutes.
Meanwhile, cut fish into 1-inch (2.5 cm) pieces; add to pan. Add clams, green pepper and corn; simmer, covered, over medium-low heat until fish flakes easily when tested, about 5 minutes.
Additional Information
- Tip: If you like, you can top each serving with a toasted baguette slice rubbed with a halved clove of garlic then lightly brushed with olive oil.
Source
Canadian Living Magazine: November 2006
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