Fish is often a food that people turn to when trying to lose weight. It's much lower in saturated fat than red meat, making it ideal for managing calories and fat content. This Rockport fish chowder is a great choice for anyone trying to lose weight, or anyone looking to eat healthier. Let's get into it.
Ingredients:
2 Tablespoons vegetable oil
1/4 cup onion, coarsely chopped
1/2 cup celery, coarsely chopped
1 cup carrots, sliced
2 cups potatoes, raw, peeled, cubed
1/4 teaspoon thyme
1/2 teaspoon paprika
2 cups bottled clam juice
8 whole peppercorns
1 bay leaf
1 lb. fresh or frozen (and thawed) cod or haddock fillets, cut into 3/4–inch cubes
1/4 cup flour
3 cups lowfat milk
1 Tablespoon fresh parsley, chopped
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Directions:
1. Heat oil in large saucepan. Add onion and celery, and sauté for about 3 minutes.
2. 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.
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3. 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.
4. Shake flour and 1/2 cup lowfat 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.
5. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 186
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 34 mg
Sodium: 302 mg
Total fiber: 2 g
Protein: 15 g
Carbohydrates: 18 g
Potassium: 602 mg
Remember This When Eating Fish
While fish is a great addition to your diet if you're looking to lose weight, there's one thing you want to keep in mind. Some fish are not ideal for regular human consumption; you'll want to keep track of the type of fish you're eating. Keep the following information in mind as you continue to plan your weekly meals.
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King mackerel, swordfish, tilefish, and shark are all on the FDA's “do not eat” list due to elevated levels of mercury. If you can, avoid eating any of these fish until they're removed from the “do not eat” list. If you do happen to eat one of these fish, don't panic. It's unlikely that you'll suffer any significant health complications from eating one of these fish once. Just be sure that you avoid them in the future.
Despite being a very popular fish, tilapia actually isn't a very healthy fish to be eating. It has low levels of omega-3 fatty acids, which are the beneficial fatty acids we want to get from fish. Instead, tilapia has elevated levels of omega-6 fatty acids, which can encourage inflammation in the body. If you can find wild-caught tilapia, choose that instead of farmed tilapia.
If conservation is important to you, the Atlantic cod, Atlantic flatfish, Chilean sea bass, orange roughy, and sturgeon are all fish you should avoid. These fish have fallen victim to overfishing, leaving them endangered or even close to extinction in the wild. Whenever you buy fish or fish products, make sure they don't contain any of these fish or ingredients sourced from these fish.