Post by Loupy on Nov 24, 2015 12:09:32 GMT -7
Fish Chowder
By Vered @ healthyrecipesblogs.com/
This delicious fish chowder is hearty and filling and makes a wonderful, nutritious winter meal. It’s especially easy to make if you use leftover fish and veggies as I did tonight, but the recipe below also provides easy instructions in case you need to cook the fish and veggies first.
Prep and Cool time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Yield: 4 servings
Ingredients
2 tablespoons extra virgin olive oil or coconut oil
1 tablespoon minced garlic
1 teaspoon sweet paprika
½ teaspoon ground cumin
½ teaspoon dried basil
¼ teaspoon dried thyme
¼ teaspoon red pepper flakes
26-28 oz canned chopped tomatoes, un-drained (I use Pomi)
3 cups reduced-sodium chicken broth
1 teaspoon kosher salt
½ teaspoon black pepper
¼ cup canned, unsweetened coconut milk (or heavy cream)
4 (7oz) cooked cod fillets, crumbled
1 cup sliced cooked carrots
1 cup sliced cooked celery (or peas)
Instructions
In a large pot, heat the olive oil over medium-high heat.
Add the garlic, paprika, cumin, basil, thyme and red pepper flakes; cook just until fragrant, about 30 seconds.
Add the tomatoes, chicken stock, salt and pepper.
Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld.
Stir in the coconut milk, then add the cod, carrots and celery.
Simmer, stirring occasionally, just until heated through, about 5 minutes.
Notes
If you need to cook the fish, spray the fillets with olive oil, sprinkle with salt and pepper, and bake at 425 degrees F until cooked through, usually 25 minutes if frozen, or 15 minutes if cooking from fresh.
If you need to cook the vegetables, slice them, place in a microwave-safe bowl, add ¼ cup water, cover, and cook on high until tender-crisp, about 5 minutes.
Nutritional Information
Calories: 401
Fat: 14g
Carbohydrates: 16g
Sugar: 2g
Sodium: 553mg
Fiber: 5g
Protein: 48g
By Vered @ healthyrecipesblogs.com/
This delicious fish chowder is hearty and filling and makes a wonderful, nutritious winter meal. It’s especially easy to make if you use leftover fish and veggies as I did tonight, but the recipe below also provides easy instructions in case you need to cook the fish and veggies first.
Prep and Cool time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Yield: 4 servings
Ingredients
2 tablespoons extra virgin olive oil or coconut oil
1 tablespoon minced garlic
1 teaspoon sweet paprika
½ teaspoon ground cumin
½ teaspoon dried basil
¼ teaspoon dried thyme
¼ teaspoon red pepper flakes
26-28 oz canned chopped tomatoes, un-drained (I use Pomi)
3 cups reduced-sodium chicken broth
1 teaspoon kosher salt
½ teaspoon black pepper
¼ cup canned, unsweetened coconut milk (or heavy cream)
4 (7oz) cooked cod fillets, crumbled
1 cup sliced cooked carrots
1 cup sliced cooked celery (or peas)
Instructions
In a large pot, heat the olive oil over medium-high heat.
Add the garlic, paprika, cumin, basil, thyme and red pepper flakes; cook just until fragrant, about 30 seconds.
Add the tomatoes, chicken stock, salt and pepper.
Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld.
Stir in the coconut milk, then add the cod, carrots and celery.
Simmer, stirring occasionally, just until heated through, about 5 minutes.
Notes
If you need to cook the fish, spray the fillets with olive oil, sprinkle with salt and pepper, and bake at 425 degrees F until cooked through, usually 25 minutes if frozen, or 15 minutes if cooking from fresh.
If you need to cook the vegetables, slice them, place in a microwave-safe bowl, add ¼ cup water, cover, and cook on high until tender-crisp, about 5 minutes.
Nutritional Information
Calories: 401
Fat: 14g
Carbohydrates: 16g
Sugar: 2g
Sodium: 553mg
Fiber: 5g
Protein: 48g