Serves 4 to 6

Need

• 12 ounces fresh or frozen skinless fish fillets ( cod, grouper, or trout)
• 3 cups water
• 1 14 ½ ounce can vegetable or reduced sodium chicken broth
• ½ teaspoon ground cumin
• ¼ teaspoon garlic powder
• Several dashes bottled hot pepper sauce
• 1 10- ounce can tomatoes with jalapeno peppers
• 1 small cucumber, chopped ( 1 cup)
• 1 small yellow summer squash or zucchini, c hopped ( 1 cup)
• 2 plum tomatoes, chopped ( 1 cup)
• 2 to 3 green onions, sliced ( ¼ cup)

Thaw the fish if frozen. Rinse the fish. Cut the fish into ½ inch pieces

In a medium saucepan bring water to boiling; add fish. Cover and simmer for 3 to 4 minutes or until the fish flakes easily with a fork. Drain the fish; cove and chill.

In a medium saucepan combine the broth, cumin, garlic powder, and hot pepper sauce. Bring mixture to boiling. Remove from heat. Transfer to a large bowl. Stir in the tomatoes with jalapeno peppers, cucumber, yellow summer squash, or zucchini, plum tomatoes, and green onions. Cover and chill for 4 to 12 hours. Before serving, stir chilled fish into the vegetable mixture. Makes 4 to 6 servings

Nutrition: 124 calories per serving, 16 g protein, 12 g carbohydrates, 2 g fat ( 0 g saturated), 33 mg cholesterol, 677 mg sodium, 506 mg potassium.

Sprinkle a few rye croutons over the chowder just before serving to add a bit of crunch and contrast to the sweetness of the corn

Serves 4

Ingredients needed for Fish and Corn Chowder Recipe:

• 12 ounces fresh or frozen skinless cod, cusk, haddock, or pike fillets,
• ¾ cup chicken or vegetable broth
• 1 medium carrot, shredded ( ¼ cup)
• ½ stalk celery, chopped ( ¼ cup)
• ½ small green pepper, chopped ( ¼ cup)
• 1 17 ounce can cream-style corn
• 1 12 ounce can ( 1 ½ cups) evaporated milk
• 1 cup shredded Swiss cheese ( 4 ounces)
• Celery leaves ( optional)

How to make the Fish and Corn Chowder Recipe

Thaw the fish. Rinse the fish. Cut into ¾ inch pieces. Set aside

In a medium saucepan combine the chicken or vegetable broth, shredded carrot, chopped celery, and green pepper. Bring the mixture to a boil; reduce the heat. Cover and the simmer for 2 minutes. Stir in the corn and evaporated milk. Bring the mixture to a boil, stirring occasionally.

Add the fish; reduce the heat. Cover and simmer gently for 3 to 5 minutes or until the fish flakes easily with a fork. Gradually add the cheese, stirring until melted. Garnish with celery leaves, if desired. Makes 4 servings.

Nutrition information: 344 calories, 32 g protein, 35 g carbohydrates, 9g fat (5 g saturated), 63 mg cholesterol, 733 mg sodium, 754 mg potassium.