Flounder Chowder Recipe

Looking for an easy Flounder Chowder recipe? Learn how to make Flounder Chowder using healthy ingredients.


Submitted by lihouston

Makes 8 servings



Little watery, but a good diet soup.

Recipe Ingredients for Flounder Chowder

0.47 lb flounder
500 grams cauliflower
250 grams raw broccoli
1 1/2 cup soy milk
7 cups water
3 onions
3 cloves garlic
2 tablespoon soy garden buttery spread
5 grams basil
5 grams rosemary
1 1/2 tsp salt
2/5 tsp cinnamon
1/2 tsp chili pepper
1/2 tablespoon honey

Recipe Directions for Flounder Chowder

  1. Sautee the garlic onions and fresh herbs

  2. Add 3 cups water

  3. Steam the cauliflower, then blend with soy butter, 2 cups water, the soy milk, and half of the sauteed onions and garlic.

  4. Add the tiny-chopped broccoli and the rest of the water, bring to a boil 5 minutes.

  5. Add the chopped fish and cauliflower. Boil until cooked through.

  6. Serving size is 2 cups.

Categories

Soup

Nutrition Facts
Serving Size 422.5g
Amount Per Serving
Calories
124
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
17mg
6%
Sodium
543mg
23%
Potassium
421mg
12%
Total Carbohydrates
12.2g
4%
Dietary Fiber
4.2g
17%
Sugars
5.1g
Protein
10.4g
Vitamin A 5% Vitamin C 101%
Calcium 7% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in dietary fiber
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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