Estimated Nutrition (whole recipe, rough)
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Clam | 100g cooked | 148 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Celery | 1 stalk (40g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbsp vegetable oil
- ¼ cup onion, coarsely chopped
- ½ cup celery, coarsely chopped
- 1 cup carrots, sliced
- 2 cup potatoes, raw, peeled, cubed
- ¼ tsp thyme
- ½ tsp paprika
- 2 cup bottled clam juice
- 8 whole peppercorns
- 1 bay leaf
- 1 lb fresh or frozen (and thawed) cod or haddock fillets, cut into ¾" cubes
- ¼ cup flour
- 3 cups low-fat milk
- 1 tbsp fresh parsley, chopped
Directions
Heat the oil in large saucepan.
Add onion and celery, and saute for about 3 minutes.
Add carrots, potatoes, thyme, paprika, and clam broth.
Wrap peppercorns and bay leaf in cheese cloth.
Add to pot.
Bring to boil, reduce heat, and simmer for 15 minutes, then add fish and simmer for an added 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 cup.
Remove bay leaf and peppercorns.
Shake flour and ½ cup low-fat milk in container with tight-fitting lid until smooth.
Add to broth in saucepan, along 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.