Quick Fish Chowder
By 30 Minutes or Less
Your family will love this great fish recipe!

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  • Prep Time: less than 30 minutes
Category: Appetizers, Dips & Salsa
Serves: 6
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

1 small onion
1 teaspoon olive oil
2 potatoes, cubed
2 stalks celery, sliced
2 14-oz. cans stewed tomatoes
1 cup frozen corn
1 cup frozen green beans
1 pound cod or other firm-fleshed fish
1/2 cup dry white wine or dash of white wine vinegar
  

Directions

Sauté onion and celery in oil until soft.

Add remaining ingredients except wine or vinegar.

Simmer 10 to 15 minutes or until potatoes and vegetables are done.

Add wine or vinegar.

Simmer 5 to 10 minutes more for flavors to blend.

Serve. 

Each serving provides: An excellent source of vitamin C and potassium and a good source of vitamin A, magnesium, folate and fiber.

    

Nutritional Information

  • Calories:    210
  • Carbohydrates:    30g
  • Total Fat:    1.8g
  • Cholesterol:    33mg
  • Saturated Fat:   0.3g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    8%
  • Sodium:    356 mg
  • Protein:    17g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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