Scandinavian Fish Chowder
|Potato||1 Medium, peeled and cut in chunks (3 Ounce Units)|
|Skim milk||1⁄2 Cup (8 tbs)|
|Dehydrated onion flakes||1 Teaspoon|
|Assorted fish fillets/Sticks - whiting / cod / flounder / less familiar kinds||8 Ounce|
|Fresh chopped dill||1⁄2 Teaspoon|
Using very low heat, simmer potato in skim milk with salt, pepper and onion flakes.
In separate saucepan, immerse fish in 3 cups boiling water with salt and bay leaf.
Cook gently at low simmer for 5 minutes, and drain.
Combine fish and potato mixture in serving bowl.
Add margarine and dill.
Serving size: Complete recipe
Calories 430 Calories from Fat 84
% Daily Value*
Total Fat 9 g14.6%
Saturated Fat 0.91 g4.5%
Trans Fat 0 g
Cholesterol 152.3 mg50.8%
Sodium 671.1 mg28%
Total Carbohydrates 43 g14.2%
Dietary Fiber 4.5 g17.9%
Sugars 9.2 g
Protein 48 g96.1%
Vitamin A 8.3% Vitamin C 68.9%
Calcium 30.6% Iron 10.3%
*Based on a 2000 Calorie diet