Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serves: 4 servings
- Frozen fish is budget friendly and just as nutritious as fresh. Look for salmon, trout, halibut in the freezer section. Including fish in your diet is a great way to get your omega-3 intake for the day.
- Use the leftovers you saved from Glazed Trout with Roasted Vegetables to boost flavour, nutrition and get a head start with food preparation for this chowder.
- Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.
Ingredients
|
| Onion |
1/4 cup (60 mL), about 1/2 medium
|
| Potato |
1 cup (250 mL), about 1 large |
| Carrot |
1/2 cup (125 mL), about 1 medium
|
| Olive oil |
2 Tbsp (30 mL) |
| Frozen edamame beans |
1/2 cup (125 mL)
|
| Flour |
2 Tbsp (30 mL)
|
| Skim milk |
1 cup (250 mL)
|
| Low sodium vegetable stock |
2 cups (500 mL)
|
| Salt |
1/4 tsp (1 mL)
|
| Glazed trout with Roasted Vegetables |
2 servings
|
Directions
- Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
- Gently rinse the onion under cool running water. Scrub the potato and carrot with a clean vegetable brush under cool running water. Chop the onion and place; set aside. Chop the potato and mince the carrot, place in a small bowl.
- In a large pot, heat olive oil and cook onions until translucent. Add carrots, potato and edamame beans. Cook until carrots have softened.
- Add the flour and cook while stirring for 2-3 minutes. Pour in milk and stock while stirring. Season with salt and bring to a simmer.
- Continue cooking until potato is tender, approximately 15 minutes.
- Stir in leftover glazed trout with skin removed and roasted vegetables and gently cook until it reaches an internal temperature of 74 ºC (165ºF) on a digital food thermometer.
BONUS:
Watch our video on how to make this recipe and the Glazed Trout with Glazed Vegetables at www.unlockfood.ca/roastedtroutandchowder.
Nutrition Information per serving:
Calories: 298 kcal
Protein: 15 g
Fat: 14 g
Carbohydrate: 28 g
Fibre: 4 g
Sodium: 355 mg
Calcium: 155 mg
Iron: 2 mg
Last Update – March 27, 2024