Fish & Vegetable Chowder
We joined Sitka Salmon Shares http://sitkasalmonshares.com this year. "We home deliver fish-loving Midwesterners high quality, responsibly-sourced seafood direct from small boat family fishermen in Southeast Alaska through our Community Supported Fishery." In July we received Pacific Cod and Rockfish.
This chowder was a good solution for an easy dish that combined some of our fish plus quite a few vegetables.
2 Tbsp. extra virgin olive oil or sunflower oil
2 medium carrots, thinly sliced
2 medium stalks celery, 1/4-inch pieces
1 medium onion, chopped medium
1/2 - 1 medium red bell pepper, diced
Salt and freshly ground black pepper to taste
2 Tbsp. flour
2 cups milk (fat free or 1%)
1 cup or 1 small bottle clam juice (water or broth can be substituted)
2 large unpeeled red potatoes, diced into 1/2-inch pieces
2 tsp. Old Bay Seasoning
1 cup half and half (fat free is OK)
1 cup frozen yellow corn
1 pound cod or tilapia fillets, skinless, cut into 1-inch pieces (I used cod)
In large pot heat oil over medium-high heat. Sauté carrots, celery, onion and red pepper for 5 to 6 minutes. Add salt and pepper to taste. Sprinkle flour over mixture and sauté for additional minute. Stir in milk and clam juice and bring to a simmer. Add potatoes and Old Bay seasoning. Reduce heat and let simmer for 14 to 15 minutes or until potatoes and carrots are tender. Stir occasionally to be sure the milk doesn't burn. Add half and half and gently stir in corn and fish. Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes. Sprinkle chopped parsley over soup if desired.
Adapted from AICR Health e-Recipes
This chowder was a good solution for an easy dish that combined some of our fish plus quite a few vegetables.
2 Tbsp. extra virgin olive oil or sunflower oil
2 medium carrots, thinly sliced
2 medium stalks celery, 1/4-inch pieces
1 medium onion, chopped medium
1/2 - 1 medium red bell pepper, diced
Salt and freshly ground black pepper to taste
2 Tbsp. flour
2 cups milk (fat free or 1%)
1 cup or 1 small bottle clam juice (water or broth can be substituted)
2 large unpeeled red potatoes, diced into 1/2-inch pieces
2 tsp. Old Bay Seasoning
1 cup half and half (fat free is OK)
1 cup frozen yellow corn
1 pound cod or tilapia fillets, skinless, cut into 1-inch pieces (I used cod)
In large pot heat oil over medium-high heat. Sauté carrots, celery, onion and red pepper for 5 to 6 minutes. Add salt and pepper to taste. Sprinkle flour over mixture and sauté for additional minute. Stir in milk and clam juice and bring to a simmer. Add potatoes and Old Bay seasoning. Reduce heat and let simmer for 14 to 15 minutes or until potatoes and carrots are tender. Stir occasionally to be sure the milk doesn't burn. Add half and half and gently stir in corn and fish. Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes. Sprinkle chopped parsley over soup if desired.
Adapted from AICR Health e-Recipes
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