Monkfish-Cheddar Chowder Recipe

Monkfish-Cheddar Chowder Recipe

4 servings

Use any favorite film-textured fish in this creamy, cheesy chowder



1/4 cup each: chopped onion, sliced carrots

2 teaspoons margarine or butter

1 pound potatoes, peeled, cubed

1 can reduced-sodium fat-free chicken broth

1 pound monkfish, cubed

1/2 cup each: fat-free milk, shredded reduced-fat Cheddar cheese

1/2-1 teaspoon hot pepper sauce

Salt, to taste

Chopped chives, as garnish


Saute onion and carrots in margarine in large saucepan until tender, 3 to 4 minutes, add potatoes and broth. Heat to boiling; reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Process about 1/2 the mixture in food processor or blender until smooth, return to saucepan and heat to boiling. Add fish and milk, reduce heat and simmer, covered, until fish is tender and flakes with a fork, about 5 minutes. Stir in cheese and hot pepper sauce, stir over low heat until cheese is melted. Season to taste with salt, sprinkle each bowl of soup with chives.


Per Serving:

Calories: 274

% of calories from fat: 19

Fat (gm): 5.9

Saturated fat (gm): 1.8

Cholesterol (gm): 35.4

Sodium (mg): 344

Protein (gm): 24.9

Carbohydrate (gm): 29.5

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