Cod and Corn Chowder

Recipe by: Marie-Annick Courtier | from Cooking Well: Osteoporosis

Cookstr

Course: Hot Appetizer, Main Course

Total Time: Under 1 Hour

Skill Level: Easy

Cost: Moderate

Photo by Joseph De Leo

Yield: Serves 4

INGREDIENTS

2 teaspoons grapeseed oil
1 medium onion, diced (about 6 ounces)
1 medium carrot, diced (about 3 ounces)
1 large celery stalk, diced (about 2 ounces)
2 medium potatoes, peeled and diced (about 12 ounces)
Corn kernels from 2 corn ears
2 cups vegetable stock (low-fat and low-sodium)
1 cup low-fat milk
1 pound cod fish fillets, diced
2 tablespoons freshly minced parsley
Salt and pepper to taste

Directions

Heat the oil in a saucepan over high heat. Add the onion and sauté until translucent. Add the carrot, celery, potatoes, stock, and bring to a boil. Reduce heat and simmer for 15 minutes. Mash the potato with a fork and continue to reduce until you obtain a creamy texture. Add the corn, milk, fish, parsley, and bring to a boil. Continue to simmer for another 5 minutes. Adjust seasoning and serve immediately.

NUTRITIONAL INFORMATION

Nutritional information is provided by the author.

Nutritional Facts

Per Serving: 236 Cal (17% from Fat, 26% from Protein, 57% from Carb): 16 g Protein; 5 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 35 g Carb; 4 g Fiber; 9 g Sugar; 138 mg Calcium; 1 mg Iron; 159 mg Sodium; 30 mg cholesterol