Rich Red Snapper Chowder with Carrots
|Flour||1⁄3 Cup (5.33 tbs)|
|Black pepper||3⁄8 Teaspoon|
|Red snapper/Grouper fillets||1 Pound, cut in to chunks|
|Olive oil||2 Tablespoon|
|Unsalted butter||1 Tablespoon|
|Reduced sodium chicken broth||2 Cup (32 tbs)|
|Thyme||1 1⁄2 Teaspoon|
|Cayenne pepper||1 Pinch|
|Carrots||4 Medium, chopped|
|Celery ribs||4 , chopped|
|Parsley||1⁄4 Cup (4 tbs), chopped|
1. In a shallow bowl, combine the flour and 1/8 teaspoon of the pepper. Dredge the fish lightly in the seasoned flour, reserving the excess seasoned flour.
2. In a large nonstick skillet, warm 1 tablespoon of the oil with the butter over medium-high heat until the butter is melted. Add the fish and cook until golden brown all over, about 7 minutes. Be careful when turning the fish to keep the pieces intact. Transfer the fish to a plate and cover loosely with foil to keep warm.
3. Add the remaining 1 tablespoon oil to the skillet and warm over medium heat. Stir in the reserved seasoned flour and cook, stirring constantly, until the flour is dark brown, 4 to 5 minutes.
4. Gradually add the broth to the flour, stirring constantly to keep the mixture smooth. Stir in the thyme, cayenne, and the remaining 1/4 teaspoon black pepper.
5. Increase the heat to medium-high and bring the mixture to a boil. Add the carrots, celery, and parsley (if using), reduce the heat to low, cover, and simmer until the vegetables are tender, about 5 minutes.
6. Add the cooked fish to the chowder, stir gently, and cook, uncovered, until the fish is heated through, about 2 minutes.
Serving size: Complete recipe
Calories 1110 Calories from Fat 408
% Daily Value*
Total Fat 50 g76.5%
Saturated Fat 13.5 g67.6%
Trans Fat 0 g
Cholesterol 200.1 mg66.7%
Sodium 1547.7 mg64.5%
Total Carbohydrates 67 g22.4%
Dietary Fiber 12.7 g51%
Sugars 16.9 g
Protein 100 g199.9%
Vitamin A 875.1% Vitamin C 87%
Calcium 39.6% Iron 40.8%
*Based on a 2000 Calorie diet