?

Log in

Avatar

brekketechie in brokeassgourmet

Fish Chowder

So, it's getting into the season of hearty soups. I am doing South Beach on the cheap (and have lost weight, yay!) and discoverd this gem of recipe over at allrecipes.com. So, I'm sharing!


Ingredients:
1 (14.5 ounce) can diced tomatoes
3 stalks celery, chopped
1 teaspoon dried oregano
1 teaspoon dried basil
salt and pepper to taste
1/2 pound frozen cod fillets
Additional add-ins:
2 large mushrooms, chopped
1 zucchnni, chopped
1-2 boiled potatoes, chopped (I've never tried this one, though)
(make sure to add tomotoes and water if you add extra veggies and fish!

Directions:
In a medium sized stock pot place undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat.
Place frozen fish fillets in pot. Reduce heat and cook for 10 to 15 minutes. Cook until mixture is heated through and fish is opaque and flaky. Thin with a little water if desired.

Nutrition: For about 1.5 cups it's 73 calories (give or take with add-ins) and only 4 calories are from fat! :)

And the money break down (not quite exact):
Bag of frozen cod fillets (2.5 lbs) = about $10 (but will make 2 hearty soups, plus a fish bake)
Can of diced tomatoes = $0.55
Bunch of celery = about $3 (makes multiple soups, plus left-over for salads/snacks, etc)
Mushrooms: = about $1.20
Onion = about $0.69
Garlic = $0.69
Total = $16.13 (with extras for 2 soups or other stuff!!)
I assume you have the herbs at home!

Yay food! it's good. If you like spicy, be liberal with the red pepper and add a dash of tobasco. If not, omit the red pepper and add a tiny bit more basil. It's hearty and a nice change from chili and veggie soup.

Edit: x posted to total_health and southbeachdiet

Comments