Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Way to go, teams! You are on the home stretch of the "Be a Loser" contest. Here is a recipe to help you through the last month of the contest. This jewel of a chowder recipe is low in calories, made with healthy ingredients, is easy to prepare and quick to cook.

Keeping ingredients around to make this on this spur of the moment will make mealtime a delightful time. Stock up on frozen fish, canned tomatoes, chilies, and chicken broth. Keep onions and potatoes in your pantry and when in season, buy fresh red or green peppers.

Bags of frozen shrimp and Pollock are frequently available at local supermarkets such as QFC, Fred Meyer, and Haggens. Prior to selecting your fish, I recommend you visit an excellent Web site: The Monterey Aquarium (montereybayaquarium.org). Their Seafood Watch program "helps consumers and businesses make choices for healthy oceans." They recommend which seafood is the Best Choice, a Good Alternative, or One to Avoid.

Fresh, canned or frozen vegetables can all be used successfully. Canned tomatoes impart a fuller flavor than many fresh tomatoes, so feel free to use the canned variety. Use fresh red or green peppers when in season. And when they are in season, buy extra and freeze cleaned peppers for later use. As a substitute, try canned green chilies.



Fish Chowder



2 1/2 cups chicken broth

2 cups potatoes, cubed

1/2 cup onion, diced

1/2 cup red or green pepper, chopped

(or 1/4 cup canned green chilies)

2 cups tomatoes, diced

1 tsp garlic, chopped

1/2 tsp thyme

1/2 tsp cumin

1/4 tsp pepper

1/4 tsp red pepper flakes (more or less for SPICY or MILD)

8 oz shrimp, frozen raw, shelled

1 pound Alaskan Pollock fillets, frozen, cut into 3 inch pieces



In a large saucepan over medium high heat, bring chicken broth to a boil. Add potatoes, reduce heat to medium and cook at a slow boil for 5 minutes. Add onion, green pepper, tomatoes and the spices and cook 5 minutes more. Add frozen shrimp and simmer 2-3 minutes. Once the fish is added, heat the chowder only to a simmer. Don't allow the chowder to come to a boil as this will toughen the shrimp. Add Pollock, allowing it to break apart as it cooks. Simmer for 5-7 minutes until the Pollock has turned white.



Contact Victoria at Victoria@northcountyoutlook.com or by phone 360-658-9903.