Lean Fish & Pasta Chowder
|Olive oil||1 Tablespoon|
|Onion||1 Small, thinly sliced|
|Carrot||1 Small, thinly sliced|
|Minced parsley||2 Tablespoon|
|Dry tarragon||1⁄2 Teaspoon|
|Frozen boneless skinless white fleshed fish fillets||6 Ounce, slightly thawed (such as sole, ocean perch, cod, haddock or orange roughy)|
|Clam juice||8 Ounce (1 bottle)|
|Tomato juice||3⁄4 Cup (12 tbs)|
|Water||1⁄4 Cup (4 tbs)|
|Small shell pasta||1⁄3 Cup (5.33 tbs)|
Heat oil in a 2- to 3-quart pan over medium heat.
Add onion, carrot, parsley, tarragon, and pepper; cook, stirring often, until onion is limp (about 7 minutes).
Meanwhile, rinse fish, pat dry, and cut into 1-inch chunks.
Stir clam juice, tomato juice, and water into vegetable mixture.
Increase heat to high and bring mixture to a boil; add pasta, reduce heat, cover, and simmer for 10 minutes.
Add fish, cover, and continue to simmer until fish is just opaque but still moist in center; cut to test (about 5 more minutes).
Ladle soup into 2 bowls and serve immediately.
Serving size: Complete recipe
Calories 537 Calories from Fat 178
% Daily Value*
Total Fat 20 g31%
Saturated Fat 2.2 g11.2%
Trans Fat 0 g
Cholesterol 112.5 mg37.5%
Sodium 1134.8 mg47.3%
Total Carbohydrates 52 g17.3%
Dietary Fiber 6.6 g26.5%
Sugars 15.5 g
Protein 42 g83.1%
Vitamin A 239.5% Vitamin C 143.6%
Calcium 25.8% Iron 25.2%
*Based on a 2000 Calorie diet