Cod and White Bean Chowder Recipe
Author: 
Recipe type: Soup
Serves: 6 Servings
 
Ingredients
  • 2 Tbsp (30 mL) extra virgin olive oil, divided
  • 1K lb (700 g) skinless, boneless cod fillets
  • 1 shallot, diced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 2 garlic cloves, minced
  • 1 large white potato, diced
  • 2 cups (625 mL) no-salt added vegetable broth
  • 15 oz (440 mL) can diced tomatoes and juice
  • 14 oz (410 mL) can no-salt added cannellini beans, drained and rinsed
  • ½ tsp (2 mL) sea salt
  • 1 Tbsp (15 mL) fresh thyme leaves (no stems)
  • 1 Tbsp (15 mL) chopped fresh basil
Instructions
  1. Heat a large pot over medium heat. Add 1 Tbsp (15 mL) olive oil.
  2. Add cod and sear each fillet for 2 minutes per side.
  3. Break it apart into bite-sized chunks. Set aside on a plate.
  4. In the same pot, add remaining 1 Tbsp (15 mL) olive oil.
  5. Add shallots, celery, carrots and garlic and cook, stirring until just beginning to soften, about 5 minutes.
  6. Stir in potatoes, broth, tomatoes and beans.
  7. Reduce to a simmer, cover and cook until potatoes are tender, about 20 minutes.
  8. Return the cod to the pot and cover. Cook until the cod is cooked through, about 4 minutes.
  9. Add salt and serve.
Notes
Tip: Similar to canned beans, most cans of tomatoes have Bisphenol A (BPA) inside the lining of the can. Since the use of this chemical is questionable (see page 13), we tested recipes using tomatoes that are canned without BPA. We used Vitabio, an organic, BPA-free brand that makes crushed, diced and whole tomatoes; pasta sauce, tomato paste and even a no-salt-added product line.

NUTRIENTS PER SERVING
SERVING SIZE: 1½ CUPS (375 ML) SOUP

251 calories, 6 g fat, 1 g saturated fat, 447 mg sodium, 23 g carbohydrates, 5 g fibre, 5 g sugars, 26 g protein. High in fibre. Excellent source of vitamin A, thiamin, vitamin B6, vitamin B12 and magnesium. Good source of folate.
Recipe by Food Bloggers of Canada at https://easy-fatloss.today/cookbook-corner-nourish-by-nettie-cornish-cara-rosenbloom-rd/%3C/div%3E