Fish and Rice Chowder

Serve your family tender fish simmering in a mild chowder - slow-cooked to perfection.

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Servings 6

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ingredients 13
Prep Time 15 min
Total Time 7 hr 45 min

Ingredients

2: medium stalks celery, chopped (1 cup)

1: medium green bell pepper, chopped

1: medium onion, chopped (1/2 cup)

2: cloves garlic, finely chopped

2: cans (14.5 oz each) diced tomatoes, undrained

2: cups vegetable juice

1: cup dry white wine or vegetable broth

1: tablespoon Worcestershire sauce

1: teaspoon salt

1/4: teaspoon ground red pepper (cayenne)

1: lb firm-fleshed fish steak (halibut, haddock, tuna or red snapper), cut into 1-inch pieces

1/2: cup uncooked instant white rice

3: tablespoons chopped fresh parsley

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Directions

1 In 3 1/2- to 6-quart slow cooker, mix celery, bell pepper, onion, garlic, tomatoes, vegetable juice, wine, Worcestershire sauce, salt and red pepper.
2 Cover; cook on Low heat setting 7 to 9 hours or on High heat setting 3 to 4 hours.
3 Stir fish, rice and parsley into chowder. Increase heat setting to High. Cover; cook 30 to 45 minutes longer or until fish flakes easily with fork.

EXPERT TIPS

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Expert Tips

You can use 1/4 teaspoon garlic powder or 1/2 teaspoon instant minced garlic if you don't have fresh garlic on hand.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 200
Calories from Fat: 15),

% Daily Value

Total Fat: 1 1/2g; 1 1/2%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 40mg; 40%;
Sodium: 910mg; 910%;
Total Carbohydrate: 27g; 27%
(Dietary Fiber 3g 3% Sugars 8g 8% ),
Protein: 17g; 17%

% Daily Value*:

Vitamin A: 35%;
Vitamin C: 45%;
Calcium: 8%;
Iron: 15%;

Exchanges:

1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;