| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy | 1 | Servings | ||
INGREDIENTS
| 1 | 5 oz clams | |
| Water | ||
| 1 | T | Veg. oil |
| 1 | Onion, chopped | |
| 1 | 400 g frozen fish fillets | |
| partially thawed cut | ||
| into | ||
| 1-inch chunks | ||
| 1 | Can, 385 mL 2% evaporated | |
| milk | ||
| 1 | c | Instant mashed potato flakes |
| Salt and pepper | ||
| Parsley, optional |
INSTRUCTIONS
Drain clams, reserving liquid; set clams aside. Add water to clam liquid to make 2 cups. Reserve liquid. In large saucepan, heat oil over med-high heat; add onion and cook until softened. Add reserved water and clam liquid and bring just to boil. Add fish chunks and reserved clams. Heat until fish just begins to cook. Stir in evaporated milk; cook, stirring occasionally over med. heat, 3 to 4 minutes, until fish turns white and is cooked. Stir in potato flakes and heat until just simmering. Add salt and pepper to taste. Garnish each serving with parsley, if desired. Makes about 6 1-cup servings. 170 cal, 23 g. Protein, 2 g Fat, 15 g. Carbohydrate Posted to EAT-L Digest 25 Feb 97 by Lilia Prescod <lprescod@ITRC.UWATERLOO.CA> on Feb 25, 1997.
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Nutrition (calculated from recipe ingredients)
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Calories: 435
Calories From Fat: 34
Total Fat: 4g
Cholesterol: 1.2mg
Sodium: 1305mg
Potassium: 1273.7mg
Carbohydrates: 79.2g
Fiber: 22.3g
Sugar: 6.9g
Protein: 23.2g