Dairy-Free Low-Fat Fish Chowder

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By: Andrew Chase

This chowder is rich in taste and texture despite the absence of traditional ingredients such as milk, cream and butter. Cured meat can deliver a valuable flavour boost to dishes; in this soup, a tiny bit of bacon adds a lot of flavour and provides all the fat in the recipe. Flash-frozen fish fillets are a convenient and inexpensive fish for this chowder.

Ingredients

2 cups (500 mL) cubed peeled potato

2 bottles (240 mL each) clam juice

2 slices bacon, finely chopped

1 large sweet onion or Spanish onion, chopped

1 leek (white and light green parts only), chopped

1 celeriac (celery root), peeled and diced

4 carrots, diced

1 bay leaf

1 tsp (5 mL) chopped fresh thyme or 1/4 tsp/1 mL dried thyme

1 tsp (5 mL) salt

1/4 tsp (1 mL) black pepper

1 lb (500 g) white-fleshed fish (haddock, pollock or cod)

Preparation

In saucepan, simmer potatoes in clam juice until tender, about 20 minutes. Transfer to blender; blend on low speed just until smooth. Set aside.

In soup pot over medium heat, fry bacon until fat is rendered, 3 to 4 minutes; fry onion, leek, celeriac, carrots and bay leaf, stirring often, until onion is softened, about 10 minutes. Stir in thyme, salt, pepper and 4 cups/1 L water; bring to boil. Reduce heat and simmer, covered, until vegetables are tender, about 10 minutes.

Cut fish into chunks; add to pot and simmer, covered, for 5 minutes. Stir in potato mixture and bring to simmer. Remove bay leaf.

Serving(s): 8

Nutritional Information
Per serving: about
Calories	164
Protein	14 g
Fat (total)	3 g
Sat. Fat	2 g
Carbohydrate	20 g
Fibre	3 g
Cholesterol	38 mg
Sodium	562 mg
Calcium	7 % RDI
Iron	13 % RDI
Vitamin A	92 % RDI
Vitamin C	17 % RDI
Folate	13 % RDI

Also in this menu:

5 classic comforts

Source

Homemakers Magazine: February/March 2008

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