Frank's Recipes! Low Fat Old Fashioned Fish Chowder

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Low Fat Old Fashioned Fish Chowder

2 tablespoon Vegetable oil
2 md Onions; minced
2 lg Baking potatoes; cubed
1/2 tsp Dried thyme
1/2 cup Turkey, fish or vegetable stock
1 lb Cod or haddock fillet
4 cup Milk
1/2 tsp Salt
Pepper; fresh ground
Paprika for garnish

Heat the vegetable oil in a large, heavy saucepan over low heat. Add the onions and sauté for 10 minutes, or until golden but not brown. Add the baking potatoes (cut into 1/4-inch cubes), the dried thyme and the turkey stock. Cover and simmer for 10 minutes, or until the potatoes are tender.

Add the cod or haddock fillet, cover and simmer gently for 10 minutes. Add the milk, salt and black pepper to taste. Cover and simmer 5 minutes, or until the mixture is thoroughly hot. Gently flake the fish with a fork into bite-sized pieces, then ladle the chowder into soup bowls. Sprinkle with paprika and serve immediately.

Makes 6 servings.

Approximate nutritional analysis:
234 calories per 1/2-cup serving, 20g protein, 22g carbohydrates, 7g fat (27% of calories), 1g fiber, 39mg cholesterol, 186mg sodium, 35% of the Daily Value for phosphorus.