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Low fat milk and clam juice are the secrets to the lower fat and
saturated fat content of this satisfying supper soup.
| 2
Tbsp |
vegetable oil |
| 3/4
C |
coarsely chopped onion |
| 1/2
C |
coarsely chopped celery |
| 1
C |
sliced carrots |
| 2
C |
potatoes, raw, peeled and cubed |
| 1/4
tsp |
thyme |
| 1/2
tsp |
paprika |
| 2
C |
bottled clam juice |
| 8 |
whole peppercorns |
| 1 |
bay leaf |
| 1
lb |
fresh or frozen (thawed) cod or
haddock fillets, cut into 3/4-inch cubes |
| 1/4
C |
flour |
| 3
C |
low-fat (1%) milk |
| 1
Tbsp |
fresh parsley, chopped |
- Heat oil in a large saucepan. Add
onion and celery and sauté about 3 minutes.
- Add carrots, potatoes, thyme,
paprika, and clam broth. Wrap peppercorns and bay leaves in cheese
cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15
minutes.
- Add fish and simmer an additional 15
minutes, or until fish flakes easily and is opaque.
- Remove fish and vegetables; break
fish into chunks. Bring broth to a boil and continue boiling until
volume is reduced to 1 cup. Remove bay leaves and peppercorns.
- Shake flour and 1/2 cup low-fat (1%)
milk in a container with a tight-fitting lid until smooth. Add to
broth in saucepan with remaining milk. Cook over medium heat,
stirring constantly, until mixture boils and is thickened.
- Return vegetables and fish chunks to
stock and heat thoroughly. Serve hot, sprinkled with chopped
parsley.
Yield: 8 servings--Serving Size: 1
cup each
Each serving provides:
Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg
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