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Lean Fish & Pasta Chowder

Chef.Foodie's picture
Ingredients
  Olive oil 1 Tablespoon
  Onion 1 Small, thinly sliced
  Carrot 1 Small, thinly sliced
  Minced parsley 2 Tablespoon
  Dry tarragon 1⁄2 Teaspoon
  Pepper 1⁄4 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)
Directions

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.
Set aside.
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.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
American
Course: 
Main Dish
Method: 
Simmering
Dish: 
Soup
Ingredient: 
Pasta
Interest: 
Quick, Healthy

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3.93
Average: 3.9 (15 votes)

Nutrition Rank

Nutrition Facts

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

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Lean Fish & Pasta Chowder Recipe