Oven-Baked Fish Chowder

This meal can also be served for lunch. This is the easiest chowder you'll ever make. You can make it with water if you don't have fish stock. No potatoes or the meal becomes a high Glycal meal.

SLPMGR @hollister44

Canada

This meal can also be served for lunch. This is the easiest chowder you'll ever make. You can make it with water if you don't have fish stock. No potatoes or the meal becomes a high Glycal meal.

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Ingredients

60 mins

6 servings

2 lbcod, haddock, hake or any firm white fish fillets
1 1/2 cdiced celery
1 1/2 cdiced onion
1bay leaf
1 tspsalt
1/4 tspfreshly ground pepper
1/2 cdry white wine
4 tbspbutter
2 cboiling water or fish stock
1 cmilk
2 tspchopped fresh parsley

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Steps

60 mins

1

Preheat oven to 375 degrees F. Rub your fingertips along the fish to feel for bones, and remove any with tweezers.
2

Place the fish fillets, whole, in a 4 quart (3.78 L) Dutch oven or other oven-proof casserole that can be transferred later to the top of the stove. Do not cut up the fish; it will flake into bite-size pieces as it cooks.
3

Add all the remaining ingredients except the milk and parsley. Cover the pot and bake for 1 hour.
4

Transfer the Dutch oven to the top of the stove, over low heat. Slowly stir in the milk. Let is sit over low heat for 5-10 minutes. Add the fresh parsley and serve immediately. 207 calories per serving; GL=1, Glycals=2