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Rachael Ray's 30-Minute Healthy Recipes

Hearty & Healthy Fish Chowder


* 2 Tbsp canola oil
* 1 onion, finely chopped
* 3 potatoes, diced
* 1 carrot, finely chopped
* 2 C of water
* 2 C of skim milk
* 1 lb. fish fillets, bones and skin removed
* 1 C corn kernels
* 1 tsp salt
* 1/8 tsp pepper
* 1 tsp parsley, chopped


1. Melt the butter in a large saucepan over medium heat.
2. Add the onion, potatoes and carrots.
3. Cook for 1 minute.
4. Pour in the water and stir to combine.
5. Adjust the heat to low, cover the pan and simmer the mixture for 15 minutes.
6. Carefully stir in the milk.
7. Add the fish and corn and stir to combine.
8. Cover the pan and simmer 12 minutes or until the fish flakes easily with a fork.
9. Stir in the salt, pepper and parsley just before serving.


This fish chowder is a bit kinder to your diet because of the skim milk. However, if you want to make your chowder a bit richer without added calories, you can take some of the cooked potatoes out, and beat them with a hand-held mixer until they are whipped, drizzling in a little skim milk as needed. Then, add your whipped potatoes in just before you add your fish and corn, stirring to combine the smooth texture. I like the potato method for thickening soup and use it often, rather than make chowders with cream or half and half.

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