Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Increasing fish in our diets is easy when you add it to a comfort food favorite like Potato Soup. Use mild, white fish like tilapia, grouper, cod, sole, catfish, etc.
Diet Type: Low Calorie
Ingredients:
  • 1 large Spanish onion, chopped
  • 5 cups water
  • 1 bay leaf
  • 2 tablespoons chopped parsley
  • 2 stalks celery, sliced
  • 1/4 cup chopped fresh dill
  • pepper to taste
  • 4 potatoes, peeled and cubed
  • 1 cup clam juice
  • 1 teaspoon dried Thyme
  • 4 small white fish fillets, cut into chunks
  • 1/2 cup frozen corn
  • 1 teaspoon salt
    •
    Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Place all ingredients except fish and dill in a soup pot. Bring to a boil, reduce heat and simmer until potatoes are tender, about 15 minutes. Just before serving, add fish and dill to chowder; stir and cover. Cook 5 minutes on low heat or until fish is cooked throughout. Season with salt and pepper.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 417
    Calories from Fat 107
     % Daily Value*
    Total Fat 12g18%
      Saturated Fat 2g10%
      Mono Fat 4g 
    Cholesterol 119mg40%
    Sodium 998mg42%
    Total Carbs 35g12%
      Dietary Fiber 4g17%
    Protein 41g 
    Iron13%
    Calcium10%
    Vitamin C20%
    Vitamin E1%
    Vitamin A4%
    Vitamin B-1225%
    Vitamin B-650%
    Pantothenic acid21%
    Niacin40%
    Riboflavin18%
    Thiamin27%
    Folate16%
    Selenium47%
    Manganese25%
    Copper20%
    Zinc17%
    Potassium35%
    Phosphorus62%
    Magnesium27%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.