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Veggie Fish Chowder
Ingredients
-
1
pound firm-textured white fish, cut in 4 pieces
-
Freshly ground black pepper
-
2
medium carrots, thinly sliced
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1
cup sugar snap peas, halved diagonally
-
1
tablespoon olive oil
-
1
14 ounce can vegetable broth
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2 1/4
cups water
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1
4 ounce package butter-and-herb-flavored mashed potatoes (or half a 7.2 ounce box)
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Shaved Parmesan cheese
Directions
1. Season fish lightly with pepper. In 4-quart Dutch oven cook fish, carrots, and peas in hot oil over medium-high heat for 3 minutes.
2. Add broth and water; bring to boiling. Reduce heat. Simmer, covered, for 3 minutes or until fish flakes when tested with a fork.
3. Place mashed potatoes in small bowl. Carefully remove 1-1/4 cups hot broth from Dutch oven; stir broth into potatoes (mixture will be thick).
4. Divide mashed potato mixture among four bowls. Break fish in bite-size pieces. Ladle hot fish and vegetable mixture over potatoes. Season to taste with salt and pepper. Serve with Parmesan cheese. Makes 4 servings.
Nutrition Facts
(Veggie Fish Chowder)
- Servings Per Recipe 4,
- Calories 264,
- Protein (gm) 23,
- Carbohydrate (gm) 27,
- Fat, total (gm) 7,
- Cholesterol (mg) 49,
- Saturated fat (gm) 2,
- Monosaturated fat (gm) 3,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 3,
- Sugar, total (gm) 6,
- Vitamin A (IU) 5248,
- Vitamin C (mg) 8,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 3,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 12,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 1001,
- Potassium (mg) 568,
- Calcium (DV %) 61,
- Iron (DV %) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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I've made this alot during the winter, I use tilapia, and I sub mashed cauliflower for the mashed potatoes (cutting down on carbs)and I don't usually use the peas, I've used asparagus before with tasty results. Very simple and tasty, enjoy!
6/19/2010 05:12:51 PM Report AbuseThis sounds good! I believe I know what to have for dinner tonight.
11/10/2009 11:21:34 AM Report Abuse