Recipe: Fish and Corn Chowder

Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest

I think we are temporarily slipping back into soup season here in Portland, and from what I hear in many other places around the country as well.  This soup perfectly bridges the gap between spring and summer.  It’s light and refreshing, yet satisfying.  It’s one of my all time favorites!

Unfortunately, tilapia is a fish that is primarily farm raised (I’m working on researching how/if you can get it wild caught).  Since I learned that fact, I am planning on switching the fish in this soup to cod.  Any other white fish would do, or this could easily be made into a vegetarian soup.

 

 

Fish and Corn Chowder


Adapted from EatingWell:  July/August 2007

6 servings, about 1 1/4 cups each Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

2 ounces pancetta (optional)

1 teaspoon canola oil

1 stalk celery, diced

1 leek, white part only, halved lengthwise, rinsed and thinly slice

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

8 ounces Yukon Gold potatoes, diced

2 cups fresh corn kernels, (about 4 ears)

1 1/2 pounds tilapia or cod fillets, cut into bite-size pieces

1 teaspoon finely chopped fresh thyme

1 cup half-and-half

2 teaspoons lemon juice

2 tablespoons chopped fresh chives, (optional)

Preparation

Chop pancetta and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.

Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat.

              3.    Stir in half-and-half, lemon juice and the reserved pancetta. Garnish with chives, if using.

Nutrition

Per serving : 288 Calories; 10 g Fat; 4 g Sat; 3 g Mono; 78 mg Cholesterol; 21 g Carbohydrates; 31 g Protein; 2 g Fiber; 453 mg Sodium; 598 mg Potassium

 

 

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