Low-fat milk and clam juice are the secrets to the lower fat and saturated-fat content of this soup.
2 T. vegetable oil
1/4 C. coarsely chopped onion
1/2 C. coarsely chopped celery
1 C. sliced carrots
2 C. potatoes, raw, peeled, cubed
1/4 t. thyme
1/2 t. 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 milk
1 T. fresh parsley, chopped
- Heat oil in large saucepan. Add onion and celery. Saute about 3 minutes.
- Add carrots, potatoes, thyme, paprika, clam broth.
- Wrap peppercorns and bay leaves in cheese cloth. Add to pot.
- Bring to boil, reduce heat, simmer 15 minutes.
- Add fish and simmer additional 15 minutes, or until fish flakes easily and is opaque.
- Remove fish and vegetables; break fish into chunks.
- Bring broth to boil and continue boiling until volume is reduced to 1 C.
- Remove bay leaves and peppercorns.
- Shake flour and 1/2 C. milk in container with 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.
YIELD: 8 servings SERVING SIZE: 1 cup each
NUTRITION ANALYSIS PER SERVING: Calories, 186; Total fat, 6 grams; Saturated fat, 1 gram; Cholesterol, 34 milligrams; Sodium, 302, Total fiber 2 grams; Protein, 15 grams; Carbohydrates, 18 grams; Potassium, 602 milligrams.