Low Fat Fish Chowder

Fish Chowder© arenaphotouk

This fish chowder is one of the easiest recipes to prepare. It takes just 5 minutes to prepare, and cooking time is only 10 minutes.

Fish soup is one of the soups one can have in summer or winter. In summer, you can have fish chowder together with a couple of beers (of course, you have to take into account the nutritional values of the beers, but according to my Weight Watchers' Points guide, a full strength beer is worth 1 point each).

In winter you can have this dish as a light lunch or dinner, or as an additional dish to complement your main dinner dish. It's only 3 WW points and, if you play your cards well, it would go well with another main dish worth 4 or 5 points, and still be within your daily budget. ;-)

Fish is one of the foods with the lowest content of fat, and the fat it contains happens to be good Omega-3 fat, which is good for you. Therefore you should eat fish at least once a week or take Omega-3 fat supplements.


1 can of vegetable juice (11.5 Oz, or 325 g can)

2 cans of low sodium vegetable juice (5.5 Oz, or 160 g can)

1 can of corn (11.5 Oz, or 325 g can)

1 pound of sole fillets diced into 1 inch cubes (0.5 kg)

2 Tbsp minced onion

2 tsp Worcestershire sauce

1/8 tsp ground red pepper

2 Tbsp fresh parsley (minced)

1/2 cup finelly chopped green onions

6 slices of bread (French bread will do)

Nutritional Information:

Serves 6 cups

Fat: 1.8 g

Cal: 215

KJ: 903

WW: 3 Points

This is what you do:

First you combine the vegie juices, corn, fish fillets, minced onion, worcestershire sauce and ground red pepper in a large pot, and bring to the boil over medium heat. Then simmer for 5 minutes till the fish flakes when tested with a fork. Stir every now and then.

Next, remove from the fire, and add the parsley and green onions.

Let the fish chowder cool down and settle for 5 minutes, and serve on individual soup cups. Each serve goes with a slice of French bread.

Source: This Fish Chowder is one of the Jenny Craig Cookbook Recipes.

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