When you're out all day playing in the warm spring sun, you don't want to come home to the laborious task of making a complex meal. The solution is a quick soup.
For this spring fish chowder, we opted for flavorful sweet potatoes in addition to the regular white variety. Leave the skins on, as that's where much of the fiber and nutrients reside. For some more color and to round out the dish, we added a bell pepper, scallions and a touch of lemon.
To keep the calories and fat in check, we use fat-free half-and-half as the soup's base. Skim milk will work, but the texture won't be nearly as creamy.
You can use any kind of white fish you prefer. Flounder is a great option for a very tender fish. Haddock has a bit more body. Whichever fish you choose, it will want to fall apart as it cooks, so stir gently.
Spring fish chowder
Prep time: 10 minutes
Cook time: 19 minutes
1 tablespoon olive oil
1 medium yellow onion, diced
2 cloves garlic, minced
1 large potato, cut into 1/2-inch cubes
1 large sweet potato, cut into 1/2-inch cubes
1 red bell pepper, cored and diced
1/2 teaspoon ground cumin
Pinch of cayenne
1 1/2 quarts fat-free half-and-half
Zest of 1/2 lemon
1 pound white fish, cut into bite-size pieces
3 scallions, sliced
Salt and ground black pepper
In a large pot over medium-high, heat the olive oil. Add the onion and garlic and cook until softened and just beginning to brown, about 7 to 8 minutes.
Add the potato, sweet potato, red pepper, cumin, cayenne and half-and-half. Bring to a simmer and cook until the potato is tender, about 7 minutes. Add the lemon zest and fish, then cook for 4 minutes, or until the fish is cooked through. Stir in the scallions and season with salt and pepper.
Per serving: 320 calories; 60 calories from fat (19 percent of total calories); 6 g fat (2.5 g saturated; 0 g trans fats); 55 mg cholesterol; 43 g carbohydrate; 23 g protein; 4 g fiber; 480 mg sodium.
© Copyright The Sacramento Bee. All rights reserved.
Read more articles by Alison Ladman
What You Should Know About Comments on Sacbee.com
Sacbee.com is happy to provide a forum for reader interaction, discussion, feedback and reaction to our stories. However, we reserve the right to delete inappropriate comments or ban users who can't play nice. (See our full terms of service here.)
Here are some rules of the road:
Keep your comments civil. Don't insult one another or the subjects of our articles. If you think a comment violates our guidelines click the "Report Abuse" link to notify the moderators. Responding to the comment will only encourage bad behavior.
Don't use profanities, vulgarities or hate speech. This is a general interest news site. Sometimes, there are children present. Don't say anything in a way you wouldn't want your own child to hear.
Do not attack other users; focus your comments on issues, not individuals.
Stay on topic. Only post comments relevant to the article at hand.
Do not copy and paste outside material into the comment box.
Don't repeat the same comment over and over. We heard you the first time.
Do not use the commenting system for advertising. That's spam and it isn't allowed.
Don't use all capital letters. That's akin to yelling and not appreciated by the audience.
Don't flag other users' comments just because you don't agree with their point of view. Please only flag comments that violate these guidelines.
You should also know that The Sacramento Bee does not screen comments before they are posted. You are more likely to see inappropriate comments before our staff does, so we ask that you click the "Report Abuse" link to submit those comments for moderator review. You also may notify us via email at email@example.com. Note the headline on which the comment is made and tell us the profile name of the user who made the comment. Remember, comment moderation is subjective. You may find some material objectionable that we won't and vice versa.
If you submit a comment, the user name of your account will appear along with it. Users cannot remove their own comments once they have submitted them.