Weekly recipes for April 10, 2013
Spring Fish Chowder
Start to finish: 30 minutes. Servings: 4.
1 tablespoon olive oil
1 medium yellow onion, diced
2 cloves garlic, minced
1 large potato, cut into 1/2-inch cubes
1 large sweet potato, cut into 1/2-inch cubes
1 red bell pepper, cored and diced
1/2 teaspoon ground cumin
Pinch of cayenne
1 1/2 quarts fat-free half-and-half
Zest of 1/2 lemon
1 pound white fish, cut into bite-size pieces
3 scallions, sliced
Salt and ground black pepper
In a large pot over medium-high, heat the olive oil. Add the onion and garlic and cook until softened and just beginning to brown, about 7 to 8 minutes.
Add the potato, sweet potato, red pepper, cumin, cayenne and half-and-half. Bring to a simmer and cook until the potato is tender, about 7 minutes. Add the lemon zest and fish, then cook for 4 minutes, or until the fish is cooked through. Stir in the scallions and season with salt and pepper.
Nutrition: 320 calories; 60 calories from fat (19 percent of total calories); 6 grams fat (2.5 grams saturated; 0 grams trans fats); 55 milligrams cholesterol; 43 grams carbohydrate; 23 grams protein; 4 grams fiber; 480 milligrams sodium.