slimmed-down baked chowder

Adapted from Real Simple to reduce fat and calories.

I get fish so little because it’s next to never on sale. And because I meal plan, I can’t really take advantage of the “frozen at sea” fish that goes on sale because you can’t refreeze. I’m at the whim of the fishmonger, when he decides to throw me a bone and put fresh on sale. This time it worked out, I was making this come hell or high water, and my supermarket happened to put frozen at sea haddock on sale. Lucky for me, it was early in the meal plan- I bought this fish yesterday. 🙂

In any case, my latest cookbook is from Rocco DiSpirito. I read the first part extensively (recipes don’t even start until 60 or so pages in), and got some great helpful hints from him about how to shave fat and calories out of my meals.  In the adaptation below, I’ve substituted heavy cream for evaporated SKIM milk. I didn’t even know such a thing existed. I guess I only went to the condensed milk area when I needed to make 7 Layer Bars. mmmm…there’s something I shouldn’t be thinking about when I’m cutting calories.

Anyway, Rocco (we’re close personal friends now) gave me a lot of great ideas and opened my eyes to some products that I buy that really should be substituted out. Example: Regular ketchup has the same amount of sugar as ice cream.  say WHAT?! Yes, I’ll have mint chocolate chip with my fries, thanks. Guh.  There was a sizeable difference with the reduced sugar ketchup. So that’s what we’re stocking now!  Thanks, Rocco, you sexy thing.  (He reminds me a little bit of my husband. I must have an Italian thing. Drool.)

This serves 3.

3 strips bacon, diced
1 leek (white and light green parts), chopped
1/2 pound Yukon gold potatoes, cut into 1/2-inch dice
3/4 cups corn kernels, frozen
1/6 cup dry white wine
1 cup evaporated skim milk
kosher salt and black pepper
1 pound haddock (skinless), cut into 2-inch pieces
3/4 cup oyster crackers
cooking spray

1. Heat oven to 350° F. Bake the bacon on a rack on a sheet pan until almost crisp. Discard drippings and put bacon to the side.  Heat oven to 400.
2. Add the leeks to a saucepan with cooking spray and cook, stirring occasionally, until tender, about 3 minutes.
3. Add the potatoes, corn, wine, cream, 1 teaspoon salt, and ½ teaspoon pepper. Bring to a boil.
4. Transfer to an 8 inch baking dish or shallow casserole. Nestle the cod pieces in the potato mixture. Top with the crackers. Cover loosely with foil.
5. Bake until the fish is cooked through, about 15 minutes. Top with finely chopped bacon.

Amount Per Serving
Calories 360.0
Total Fat 5.4 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.9 g
Cholesterol 72.1 mg
Sodium 409.7 mg
Potassium 1,000.2 mg
Total Carbohydrate 28.3 g
Dietary Fiber 2.0 g
Sugars 14.0 g
Protein 32.7 g
2 comments
  1. this was SO amazingly good. So much better than I expected!!! And really, it’s more like 3.5 portions, generous portions. I couldn’t finish mine. suitNtie looked at me in shock once he started eating and told me it was the best soup he’d ever eaten.

    I will admit that I probably went heavier on the black pepper than the recipe above states. 🙂

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