Recipe

Seafood Chowder

 

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Serves: 4 servings

Tips

  1. Frozen fish is budget friendly and just as nutritious as fresh. Look for salmon, trout, halibut in the freezer section. Including fish in your diet is a great way to get your omega 3 intake for the day.

Ingredients

Olive oil

2 Tbsp (30 mL) 

Onion, chopped

1/4 cup (60 mL)

Carrot, minced

1/2 cup (125 mL)

Potato, chopped

1 cup (250 mL)

Frozen edamame beans 

1/2 cup (125 mL) 

Flour 

2 Tbsp (30 mL) 

Skim milk

1 cup (250 mL) 

Low sodium vegetable stock

2 cups (500 mL) 

Salt 

1/4 tsp (1 mL) 

Glazed trout with Roasted Vegetables

2 servings 

Directions

  1. In a large pot, heat olive oil and cook onions until translucent. Add carrots, potato and edamame beans. Cook until carrots have softened.
  2. Add the flour and cook while stirring for 2-3 minutes.
  3. Pour in milk and stock while stirring. Season with salt and bring to a simmer.
  4. Continue cooking until potato is tender, approximately 15 minutes.
  5. Stir in leftover glazed trout with skin removed and roasted vegetables and gently cook to warm through.

BONUS:
Watch our video on how to make this recipe and the Glazed Trout with Glazed Vegetables at www.eatrightontario.ca/roastedtroutandchowder

Nutrition Information per serving: 

Calories: 298 kcal

Protein: 15 g

Fat: 14 g

Carbohydrate:  28 g

Fibre: 4 g

Sodium: 355 mg

Calcium: 155 mg

Iron: 2 mg

 


Last Update – September 6, 2017

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