Cooking time: 40 minutes
Ingredients
- 2 tablespoons of olive oil
- 2/3 cup chopped onion
- 1/2 cup chopped celery
- 3 medium potatoes, peeled and diced
- 2 cups of chicken broth
- 1/2 cup chopped carrots
- 2 tbsp fresh parsley, chopped
- 1 tablespoon of lemon juice
- 1/2 teaspoon of dill
- 1/4 teaspoon garlic salt
- 1/8 teaspoon of pepper
- 1 pound boneless, skinless bluefin fillets, cut into 1-inch pieces (or use zander, trout, or pan-fish)
- 1 cup of evaporated skimmed milk
Directions
- Add olive oil to a 3-quart saucepan.
- Fry the onion and celery until soft. Add potatoes, chicken broth, carrots, parsley, lemon juice, dill, garlic salt and pepper.
- Simmer until vegetables are tender, about half-hour.
- Add the fish and simmer for five minutes or with a fork until the fish falls apart.
- Add skimmed milk and warmth.
Recipe and photo courtesy Cornell University Cooperative Expansion.
Nutrition Facts
Amount per serving
Calories
160
%DV* | |
Total fat content 4g | |
Saturated fat 1 g | |
Trance Fat 0g | |
cholesterol 1 mg | |
Sodium 160 mg | |
Total carbohydrates 14g | |
Dietary fiber 2 gr | |
Sugars 5g | |
Added sugars 0g | |
Protein 17g | |
Vitamin D 1 mcg | |
Calcium 149 mg | |
Iron 1 mg | |
Potassium 370 mg |
*Day by day percentages are included where available. They’re based on a 2000 calorie food plan. Your every day value could also be higher or lower depending in your caloric needs.