Potato white fish chowder is a delicious meal superbly rich in protein!

PROTEIN RICH MEAL IS AN IDEAL MEAL FOR WEIGHT WATCHERS AND SOME VEGETARIANS WHO EAT FISHES.

This Potato white fish chowder is a healthy eating meal ideal for Sunday week end lunch or dinner.

In cooking this meal, you have the choice of your favourite ingredients. You can substitute your ideal ones with another.

For example, you can use any type of white fish such as tilapia or flounder in this chowder. You can equally use shrimp or crabs instead of the clams and for a heartier dish and a can of corn kernels.

In the case of choice of milk, any type of milk can be used including whole, 2%, skim or even almond milk or heavy cream. However, bear in mind that this may likely "change the consistency of the broth from a thick broth when using heavy cream and whole milk to slightly thinner with other types of milk".

The preparation time of this meal is about 10-15 minutes and the cooking and baking time about 30-35 minutes. It safe to predict that the entire dish will be ready for serving and eating within 50 minutes.

Potato white fish chowder is a low calorie dish with about 260 calories which makes it great for weight-watchers or people who care for high quality light meals.

RECIPES/INGREDIENTS/PREPARATION FOR 4-6 SERVINGS:

1.   2lbs. cod fillet

2.   14 oz. of fresh clams, shelled

3.   4 T of milk

4.   2 t of old bay seasoning

5.   10 mushrooms, thin sliced

6.   8 collard green leaves

7.   6 red potatoes, ( peeled, washed, halved and sliced.

8.   1/2 t of salt  + 1/4 t of pepper

To start cooking this delicious Potato white fish chowder, first, allow the oven to preheat to 450 degrees.

Then, spray the inside of a cast iron Dutch oven well with a non stick cooking spray.

Then, coarsely chop the collard greens and set aside.

Now, scatter the potatoes over the bottom of the pan and sprinkle with the salt and pepper.

Follow up by placing the fish fillets on top of the potatoes and drain the clams and reserve the liquid.

Now place the clams into the pan and top with the mushrooms.

Place the milk into the bowl with the reserved clam juice.

Now  add in the Old Bay seasoning and whisk to combine and pour the mixture into the pan.

Finally, pack in the collar greens until the pan is full but the lid will still fit tightly and cover and bake for 35-40 minutes and remove and serve.These are the steps taken to cook or make Potato white fish chowder.  Health benefits of prunes!



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