Corn-Fish Chowder

Gluten Free
Health score
11%
Corn-Fish Chowder
45 min.
8
271kcal

Suggestions

Ingredients

  • slices bacon 
  • pound baking potato peeled cut into 1/4-inch-thick slices
  • 0.3 teaspoon pepper black
  • 16.5 ounce regular corn cream-style canned
  • pound catfish fillets cubed
  • cups whole-kernel corn fresh
  • 12 ounce evaporated milk fat-free canned
  • 31.5 ounce less-sodium chicken broth fat-free canned
  • 1.5 teaspoons ground thyme 
  • 0.5 cup onion chopped
  • 0.5 cup potato flakes instant (not granules)
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Cook bacon in a Dutch oven over medium heat until crisp.
  2. Remove bacon from pan; crumble.
  3. Add onion to drippings in pan; saut 5 minutes. Stir in thyme, broth, and baking potato; bring to a boil. Reduce heat; simmer 10 minutes.
  4. Add whole-kernel corn and next 4 ingredients (whole-kernel corn through milk); bring to a simmer. Stir in fish; cook 9 minutes or until fish flakes easily when tested with a fork.
  5. Add potato flakes, and cook until thick (about 1 minute); stir constantly.
  6. Sprinkle bacon evenly over each serving.
  7. Garnish with ground pepper, if desired.

Nutrition Facts

Calories271kcal
Protein24.26%
Fat25.61%
Carbs50.13%

Properties

Glycemic Index
17.97
Glycemic Load
8.27
Inflammation Score
-6
Nutrition Score
15.375217458476%

Flavonoids

Isorhamnetin
0.5mg
Kaempferol
0.06mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:270.98kcal
13.55%
Fat:8.02g
12.34%
Saturated Fat:3.26g
20.39%
Carbohydrates:35.33g
11.78%
Net Carbohydrates:32.56g
11.84%
Sugar:9.05g
10.06%
Cholesterol:48.85mg
16.28%
Sodium:879mg
38.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.1g
34.19%
Vitamin D:7.15µg
47.68%
Phosphorus:314.11mg
31.41%
Vitamin B12:1.58µg
26.39%
Potassium:803.26mg
22.95%
Vitamin B6:0.41mg
20.31%
Vitamin B3:3.82mg
19.11%
Vitamin B1:0.28mg
18.69%
Selenium:12.95µg
18.51%
Vitamin B2:0.3mg
17.47%
Folate:62.59µg
15.65%
Magnesium:57.33mg
14.33%
Calcium:141.2mg
14.12%
Vitamin B5:1.38mg
13.82%
Vitamin C:11.36mg
13.77%
Manganese:0.25mg
12.35%
Fiber:2.76g
11.05%
Zinc:1.37mg
9.1%
Iron:1.55mg
8.64%
Copper:0.16mg
8.22%
Vitamin K:4.96µg
4.72%
Vitamin A:202.38IU
4.05%
Vitamin E:0.19mg
1.29%
Source:My Recipes