Recipes Courtesy of the USA Rice Federation.

USA Rice Federation

Chilean Fish Chowder

Chilean Fish Chowder

As bold in colour as it is in taste this one-pot-wonder is packed with flavour and presents the perfect remedy to a cold Canadian night. At only $4.50 per serving, it will feed your family for less, without sacrificing taste or nutrition.

What You’ll Need:


2 tbsp olive oil 30 mL
2 medium onions, chopped 2
1 tsp each, ground cumin and coriander 5 mL
1/2 tsp turmeric 2 mL
1 tsp coarse salt 5 mL
1/2 tsp red pepper flakes 2 mL
1/2 cup Tex Farm long grain white rice
125 mL
2 lbs pumpkin or squash, peeled and diced 1 kg
4 cups fish or chicken broth 1 L
2 bay leaves 2
1 lb skinless haddock or cod fillets, cut into chunks 500 g
1/4 cup chopped fresh parsley 50 mL


In a large Dutch oven or saucepan, heat oil over medium-high heat. Add onions and cook until tender, about 5 minutes. Add cumin, coriander, turmeric, salt and red pepper flakes; cook, stirring for one minute. Add rice and pumpkin. Stir in broth and bay leaves, scraping any bits from the bottom of the pan. Cover and let simmer gently, stirring often, for 20 minutes. Add fish and cook, covered, 10 minutes more, or until fish is opaque.

Sprinkle with fresh parsley.

Makes 4 servings.

TIP: For a more authentic flavour (and if you have some in your pantry), omit the turmeric and substitute with a pinch of saffron.

PER SERVING: about 290 cal, 21 g pro, 6 g total fat (1 g sat fat), 42 g carb, 3 g fibre, 30 mg chol, 1400 mg sodium. %RDI: iron 25%, calcium 15%, vit A 340%, vit C 50%.

For more great recipes, visit

Featured Recipes

Citrus Chicken Stir Fry Wraps

Citrus Chicken Stir Fry Wraps

Busy training schedules need not lose out to healthy meals with this portable rice wrap. Packed with… Continue Reading

Creamy Carrot Curry Comfort

Creamy Carrot Curry Comfort

This soup can be served as a starter at an elegant dinner party or enjoyed alone for a warming lunch.… Continue Reading