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Coconut-Fish Chowder

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Coconut-Fish Chowder
  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4
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Enjoy this delicious roughy fillet chowder made with rice and coconut milk that is ready in 25 minutes – perfect for a hearty dinner.

Ingredients

1
cup uncooked instant rice
8
medium green onions, thinly sliced (1/2 cup)
1
medium red bell pepper, coarsely chopped (1 cup)
1
garlic clove, minced, or 1/8 teaspoon garlic powder
1
can (14 oz.) chicken broth
1
can (14 oz.) reduced-fat (lite) coconut milk (not cream of coconut)
1
tablespoon lime juice
1/2
teaspoon salt
1/8
teaspoon ground red pepper (cayenne)
1/8
teaspoon turmeric
1
lb. orange roughy fillets, cut into 1-inch pieces
1/4
cup chopped fresh cilantro
Sliced green onions, if desired

Directions

  • 1 In 3-quart saucepan, combine all ingredients except fish, cilantro and sliced green onions. Bring to a boil.
  • 2 Add fish. Reduce heat; simmer 5 to 8 minutes or until fish flakes easily with fork, stirring occasionally. Stir in cilantro. Sprinkle individual servings with sliced green onions.
Tips  

Found in New Zealand's waters, orange roughy is a firm, white mild-flavored fish that's low in fat. Other firm white fish, such as cod, haddock or halibut, can be used in this chowder.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
5g
25%
)
Cholesterol
25mg
8%
Sodium
710mg
30%
Total Carbohydrate
26g
9%
(
Dietary Fiber
1g
4%
,
Sugars
5g
)
Protein
22g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
45%
45%
Calcium
8%
8%
Iron
30%
30%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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