Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying supper soup.
| 2 Tbsp | vegetable oil |
| 3/4 C | coarsely chopped onion |
| 1/2 C | coarsely chopped celery |
| 1 C | sliced carrots |
| 2 C | potatoes, raw, peeled and cubed |
| 1/4 tsp | thyme |
| 1/2 tsp | paprika |
| 2 C | bottled clam juice |
| 8 | whole peppercorns |
| 1 | bay leaf |
| 1 lb | fresh or frozen (thawed) cod or haddock fillets, cut into 3/4-inch cubes |
| 1/4 C | flour |
| 3 C | low-fat (1%) milk |
| 1 Tbsp | fresh parsley, chopped |
- Heat oil in a large saucepan. Add onion and celery and sauté about 3 minutes.
- Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat, and simmer 15 minutes.
- Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque.
- Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
- Shake flour and 1/2 cup low-fat (1%) milk in a container with a tight-fitting lid until smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.
- Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.
Each serving provides:
Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg