New England Fish Chowder

Very Healthy
Health score
59%
New England Fish Chowder
45 min.
4
312kcal

Suggestions

Ingredients

  • cups baking potato diced peeled
  • tablespoons carrots shredded
  • tablespoons celery diced
  • pound cod white lean cut into 1-inch pieces
  • tablespoons flour all-purpose
  • tablespoons butter 
  • tablespoons onion fresh minced
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 3.5 cups skim milk divided

Equipment

  • sauce pan
  • whisk

Directions

  1. Melt margarine in a saucepan over medium heat.
  2. Add carrot, celery, and onion; saute 2 minutes. Stir in flour; gradually add 2 1/2 cups milk, stirring constantly with a whisk.
  3. Add potato, salt, and pepper; bring to a boil. Reduce heat. Simmer, uncovered, 30 minutes; stir occasionally.
  4. Add fish and 1 cup milk; cook an additional 10 minutes or until fish is done.
  5. Serve with oyster crackers, if desired.

Nutrition Facts

Calories312kcal
Protein41.09%
Fat22.48%
Carbs36.43%

Properties

Glycemic Index
82.71
Glycemic Load
16.71
Inflammation Score
-9
Nutrition Score
23.506086992181%

Flavonoids

Apigenin
0.11mg
Luteolin
0.06mg
Isorhamnetin
0.25mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:312.47kcal
15.62%
Fat:7.87g
12.11%
Saturated Fat:1.97g
12.32%
Carbohydrates:28.7g
9.57%
Net Carbohydrates:27.13g
9.87%
Sugar:12.1g
13.45%
Cholesterol:63.13mg
21.04%
Sodium:518.57mg
22.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.38g
64.76%
Selenium:53.32µg
76.17%
Vitamin A:2586.63IU
51.73%
Vitamin B12:3.04µg
50.7%
Phosphorus:475.61mg
47.56%
Vitamin D:5.87µg
39.16%
Calcium:313.92mg
31.39%
Potassium:1075.59mg
30.73%
Vitamin B6:0.59mg
29.7%
Vitamin B3:5.81mg
29.04%
Vitamin B2:0.41mg
24.03%
Magnesium:77.14mg
19.28%
Vitamin B1:0.27mg
17.93%
Vitamin B5:1.61mg
16.14%
Folate:53.48µg
13.37%
Manganese:0.24mg
11.75%
Zinc:1.63mg
10.84%
Copper:0.18mg
9.11%
Iron:1.52mg
8.45%
Vitamin C:5.45mg
6.6%
Fiber:1.57g
6.29%
Vitamin K:5.83µg
5.55%
Vitamin E:0.77mg
5.12%
Source:My Recipes