This recipe for Old Fashioned Fish Stew is our low sodium substitute for fish chowder. For an even richer-tasting stew, prepare this low-sodium recipe ahead of time, refrigerate it for at least 4 hours to let the flavors blend, and reheat it just before serving.
Note: because this stew contains potatoes, it will not freeze well.
- 1 16-oz package frozen haddock or cod fillets, thawed and cut into 1-inch cubes.
- 4 medium potatoes, cut into bite sized chunks
- 3 medium carrots, chopped into ½ inch chunks
- 1 Tbsp canola oil
- 1 large onion, chopped
- 1 (8-oz) bottle clam juice
- 1 cup water
- 1 Tbsp unsalted butter
- 1 bay leaf
- ¼ tsp Mrs Dash Original Blend seasoning
- ½ cup packed fresh parsley leaves, chopped or ¼ cup dried parsley
- 1 cup skim milk or water
- In a large heavy pan over medium heat, heat oil and cook onion until tender.
- Add potatoes, carrots, clam juice, water, butter, bay leaf, and Mrs Dash Original Blend seasoning. Heat to boiling. Reduce heat to low; cover and simmer 15 minutes, until vegetables are almost tender.
- Add fish and parsley; heat to boiling. Reduce heat to low; cover and simmer 6-8 minutes, or until fish flakes easily when tested with a fork.
- Discard the bay leaf.
- Add the 1 cup milk or water and heat through.
(For a low-fat soup, omit the butter.)
Note that sodium percentages depend on which daily reference you use. The estimated 47 mg of sodium per serving implies that this recipe provides:
– 2% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 3% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 5% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
