Hearty Fish Chowder
|Green pepper||1⁄2 Cup (8 tbs), chopped|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Olive oil||2 Tablespoon|
|Canned whole tomatoes||28 Ounce, cut up (1 Can)|
|Water||1 Cup (16 tbs)|
|Minestrone soup mix||2 3⁄4 Ounce (1 Package With Pasta)|
|Italian seasoning||1⁄4 Teaspoon|
|Cod fillets||1⁄2 Pound, cut into 1-inch pieces (3/4 Inch Thick)|
|Seafood sticks||4 Ounce, cut into 1-inch pieces|
In 2-quart casserole, combine green pepper, onion and olive oil.
Microwave at High for 2 to 3 minutes, or until vegetables are tender-crisp.
Stir in tomatoes, water, soup mix and Kalian seasoning.
Microwave at High for 20 to 28 minutes, or until pasta is tender, stirring twice.
Gently stir in fish and seafood pieces.
Microwave at High for 3 to 4 minutes, or until fish flakes easily with fork, stirring once.
Serving size: Complete recipe
Calories 878 Calories from Fat 312
% Daily Value*
Total Fat 35 g54.6%
Saturated Fat 4.8 g24.1%
Trans Fat 0 g
Cholesterol 107.5 mg35.8%
Sodium 1413.2 mg58.9%
Total Carbohydrates 88 g29.4%
Dietary Fiber 18.6 g74.6%
Sugars 13.5 g
Protein 63 g125.9%
Vitamin A 128.2% Vitamin C 232.7%
Calcium 33.9% Iron 68%
*Based on a 2000 Calorie diet