Quick Fish Chowder

Preparation Time: less than 30 minutes
  • 1 small onion
  • 1 teaspoon olive oil
  • 2 potatoes, cubed
  • 2 stalks celery, sliced
  • 2 14-oz. cans stewed tomatoes
  • 1 cup frozen corn
  • 1 cup frozen green beans
  • 1 pound cod or other firm-fleshed fish
  • ½ cup dry white wine or dash of white wine vinegar
Sauté onion and celery in oil until soft. Add remaining ingredients except wine or vinegar. Simmer 10 to 15 minutes or until potatoes and vegetables are done. Add wine or vinegar. Simmer 5 to 10 minutes more for flavors to blend. Serve.
1 Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
Nutrition Information per Serving:
Calories: 210
Total Fat: 1.8g
Saturated Fat: 0.3g
% of Calories from Fat: 8%
% of Calories from Saturated Fat: 1%
Protein: 17g
Carbohydrates: 30g
Cholesterol: 33mg
Dietary Fiber: 5g
Sodium: 356mg
Each serving provides: An excellent source of vitamin C and potassium and a good source of vitamin A, magnesium, folate and fiber.

Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
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