Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serves: 4 servings
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Frozen fish is budget friendly and just as nutritious as fresh. Look for salmon, trout, halibut in the freezer section. Including fish in your diet is a great way to get your omega-3 intake for the day.
Ingredients
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Olive oil |
2 Tbsp (30 mL)
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Onion, chopped |
1/4 cup (60 mL)
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Carrot, minced |
1/2 cup (125 mL)
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Potato, chopped |
1 cup (250 mL)
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Frozen edamame beans |
1/2 cup (125 mL)
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Flour |
2 Tbsp (30 mL)
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Skim milk |
1 cup (250 mL)
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Low sodium vegetable stock |
2 cups (500 mL)
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Salt |
1/4 tsp (1 mL)
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Glazed trout with Roasted Vegetables |
2 servings
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Directions
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In a large pot, heat olive oil and cook onions until translucent. Add carrots, potato and edamame beans. Cook until carrots have softened.
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Add the flour and cook while stirring for 2-3 minutes.
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Pour in milk and stock while stirring. Season with salt and bring to a simmer.
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Continue cooking until potato is tender, approximately 15 minutes.
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Stir in leftover glazed trout with skin removed and roasted vegetables and gently cook to warm through.
BONUS:
Watch our video on how to make this recipe and the Glazed Trout with Glazed Vegetables at www.unlockfood.ca/roastedtroutandchowder.
Nutrition Information per serving:
Calories: 298 kcal
Protein: 15 g
Fat: 14 g
Carbohydrate: 28 g
Fibre: 4 g
Sodium: 355 mg
Calcium: 155 mg
Iron: 2 mg
Last Update – January 30, 2019