Fish Chowder

fish-chowder1

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.

Fish Chowder
 
Prep and Cool time
Cook time
Total time
 
Recipe type: Entree, Gluten-Free, Primal/Paleo
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, undrained (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
  1. In a large pot, heat the olive oil over medium-high heat.
  2. Add the garlic, paprika, cumin, basil, thyme and red pepper flakes; cook just until fragrant, about 30 seconds.
  3. 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.
  4. 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.
Nutrition Per Serving
Calories: 401; Fat: 14g; Carbohydrates: 16g; Sugar: 2g; Sodium: 553mg; Fiber: 5g; Protein: 48g

Fish Chowder

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