Vegetable Fish Chowder(Low-Fat And Cholesterol)
A light, flavorful vegetable and fish chowder with delicate herbs, perfect for a comforting low-fat, cholesterol-conscious meal that highlights fresh fish and hearty vegetables.
Ingredients
- 1 Tbsp. vegetable oil ⓘ
- 1 medium onion, chopped ⓘ
- 2 medium carrots, chopped ⓘ
- 2 stalks celery, chopped
- 2 medium potatoes, peeled and cubed ⓘ
- 2 1/2 c. water ⓘ
- 1 bay leaf
- 1/2 tsp. thyme ⓘ
- 1/2 tsp. dill ⓘ
- 1 1/2 lb. firm white fleshed fish (such as haddock or cod), cut into bite-size chunks ⓘ
- 12 oz. can evaporated skim milk ⓘ
- pepper to taste ⓘ
Instructions
- Heat vegetable oil in a 4-quart saucepan and sauté the chopped onion about 5 minutes.
- Add the chopped carrots, celery, potatoes, water, bay leaf, thyme, and dill. Cover and gently simmer until vegetables are just tender, about 15 minutes.
- Add the fish chunks and simmer another 10 to 15 minutes until the fish is just cooked.
- Stir in the evaporated skim milk and heat to serving temperature, being careful not to boil.
- Add pepper to taste and serve.
Tips & Substitutions
For added flavor, consider using vegetable or fish broth instead of water. You can substitute the firm white fish with salmon for a richer taste or use frozen fish fillets for convenience. Fresh herbs can elevate the dish; try adding parsley or chives. If you prefer a thicker chowder, blend a portion of the soup and stir it back in.
Serving Suggestions
Serve the chowder hot, garnished with fresh herbs for a pop of color. It pairs beautifully with crusty whole-grain bread or a simple side salad for a balanced meal. For a twist, consider serving it alongside a light appetizer like Shrimp Vegetable Dip. This chowder is perfect for a cozy family dinner or a casual gathering.
Storage & Reheating
Store leftover chowder in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm on the stove over low heat, stirring occasionally to prevent separation. Avoid boiling, as it can toughen the fish and alter the texture. You can also add a splash of water or additional skim milk if it thickens too much.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Fish Chowder(Low-Fat And Cholesterol) contains roughly 272 calories, with 7g protein, 46g carbohydrates, and 9g fat. It is an excellent source of vitamin C (95% of the Daily Value), iron (62% of the Daily Value), and vitamin A (42% of the Daily Value), and a good source of potassium and protein. It also contributes 6g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this chowder?
Yes, frozen fish works well in this recipe. Just make sure to thaw it completely before adding it to the chowder. This will help ensure even cooking and maintain the texture of the fish.
How can I make this chowder spicier?
To add some heat, consider incorporating a pinch of cayenne pepper or a few dashes of hot sauce while simmering. You can also serve it with a side of spicy remoulade for those who like an extra kick.
What can I substitute for the evaporated skim milk?
If you want a dairy-free option, try using coconut milk or unsweetened almond milk. For a thicker consistency, you can blend silken tofu with water or broth until smooth and use that as a substitute.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).