CAPE GEORGE FISH CHOWDER

I made this recipe last week using cod & it was very good!!

4 slices bacon, cut up

1 medium onion, cut into thin wedges

2 garlic cloves, crushed

2 cans (12 oz/340 g each) tomatoes

2 cups water

2 cups dry white wine

2 cups diced potato

2 cups sliced carrots

1 Tbsp paprika

2 tsp basil leaves

2 tsp leaf thyme

2 Tbsp salt

2 lb cod, haddock or other fresh white fleshed fish

2 Tbsp chopped parsley

grated parmesan (optional)

Cook bacon, onion and garlic in a large saucepot over medium heat, until bacon is crisp and onion is transparent.

Stir in tomatoes, water, wine, potatoes, carrots, paprika, basil, thyme and salt.

Cover saucepot and simmer one hour.

Cut fillets into large chunks and add to vegetable mixture in saucepot.

Continue simmering until fish flakes easily when tested with a fork.

Garnish chowder with chopped parsley and serve with grated parmesan cheese.

Makes twelve 1 1/4 cup servings.

INDIAN-SPICED ROAST SALMON

4 salmon fillets (about 1" thick)

Cooking spray

2 Tbsp fresh lime juice

1/2 tsp salt

1/2 tsp ground ginger

1/2 tsp ground coriander

1/4 tsp ground cumin

1/8 tsp ground cinnamon

1/8 tsp ground red pepper

2/3 cup plain fat-free yogurt

2 Tbsp chopped fresh cilantro

Preheat oven to 425 F.

Place salmon, skin sides down, in a roasting pan or jelly-roll pan coated with cooking spray. Brush evenly with lime juice. Combine salt and the next 5 ingredients (through red pepper); sprinkle evenly over fish.

Bake at 425 F for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Combine yogurt and cilantro, serve with fish.

Yield: 4 servings (serving size: 1 fillet & about 3 Tbsp yogurt mixture).

Per serving: 300 calories

Cooking Light's "Superfast Weeknight Dinners," 2005, page 41