This soup is easy to prepare, warm and satisfying, and works with any white fish.

For information on which fish are not endangered by over-fishing visit 'Seafood Watch: Choices for Healthy Oceans' in the conservation section of Monterey Bay Aquarium's website.");

Ingredients

• 1 tablespoon olive oil or butter
• 1 carrot, diced
• 1/2 medium onion,
• 2 celery stalks, sliced thin
• 1/2 pound cauliflower flowerets
• 1 1/4 quarts fish stock or water plus fish soup powder
• 1 pound fish fillets -- in bite-sized cubes
• 4 teaspoons ThickenThin not/Starch thickener
• 2/3 cup heavy cream
• Salt and white pepper to taste

   

Directions

Serves 4.

Preheat oven to 325°F, and line a large baking pan with oiled foil.

1. Cook the carrots, celery, and onion in olive oil or butter until they start to soften.

2. Place fish stock in a large saucepan. Add all vegetables and and simmer until vegetables are soft.

3. Add fish and continue to cook until fish is white.

4. Add ThickenThin not/Starch thickener to thicken to chowder consistency.

5. Remove from heat and add heavy cream and seasonings. Serve immediately.

NOTES:

If you want to prepare the chowder ahead, take it Step 4, being sure not to overcook the fish, cool and refrigerate. Then heat to serving temperature and add cream.

It's fun to vary the types of fish and vegetables. You can also reduce the amount of cream (add more ThickenThin not/Starch thickener). Feel free to adapt this recipe to clams, or anything else you'd like in a chowder.

Nutrition

Nutrition: per Mastercook, made with cod fillets and frozen cauliflower, not counting the broth, each main-dish serving serving has 270 calories, 15.7g fat (9.3 sat), 23 grams protein and 10g carb including 5g fiber -- and 104% Vitamin A and 13% of calcium recommended daily value.