Correction: 7.5 pts plus
Mediterranean Fish Chowder With Potatoes and Black Kale - 30g Carbs, 6g Fiber -4.5 pts plus
Recipe By: The Very Best of Recipes for Health by Martha Rose Shulman
Serving Size: 6
Preparation Time: 0:00
Categories: LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 20%) Seafood
2 tablespoons extra virgin olive oil
1 large onion -- chopped
1 celery rib -- chopped
1 medium carrot -- chopped
Salt -- to taste
2 garlic cloves -- (to 4) minced
4 anchovy fillets -- soaked in water for 4 minutes, drained and chopped
2 tablespoons chopped fresh parsley
28 ounces canned chopped tomatoes -- with liquid (1 can)
1 tablespoon tomato paste
1 quart water
1 pound fingerling potatoes -- or Yukon gold potatoes, scrubbed and sliced
1 bouquet garni -- made with a bay leaf, a strip of orange zest, a couple of
sprigs each thyme and parsley, and a dried red chili if desired, tied together
with a string
1 pinch saffron -- generous (optional)
Freshly ground pepper
1 bunch black kale -- (10 to 12 ounces) stemmed and washed thoroughly in 2
changes of water
1 1/2 pounds firm white-fleshed fish -- like halibut, tilapia, Pacific cod or
black cod, cut in 2- or 3-inch pieces
1. Heat the olive oil over medium heat in a large, heavy soup pot or Dutch oven
and add the onion, celery and carrot. Cook, stirring, until the onion softens,
about 5 minutes. Add a generous pinch of salt and stir in the garlic, anchovies
and chopped parsley. Cook, stirring, until the mixture is very fragrant, another
minute or two, and add the tomatoes and tomato paste. Cook, stirring often,
until the tomatoes have cooked down a bit and the mixture smells aromatic, about
10 to 15 minutes. Add the water, potatoes, salt to taste and the bouquet garni,
and bring to a simmer. Add the saffron, turn the heat to low, cover and simmer
30 minutes. Taste, adjust salt and add pepper to taste. Remove the bouquet
garni.
2. While the soup is simmering, bring a medium pot of water to a boil,
salt generously and add the kale. Cook 2 to 3 minutes, until tender but still
colorful. Transfer to a bowl of cold water, then drain and squeeze out excess
water. Chop coarsely and set aside.
3. Shortly before serving, season the fish with salt and pepper and stir into
the soup, along with the kale. The soup should not be boiling
vigorously. Simmer 5 minutes (depending on the thickness of the fillets), or
just until the fish flakes easily when poked. Remove from the heat, taste once
more and adjust seasonings, and serve.
Yield: 6 servings.
Advance preparation: You can make this through Step 2 up to 3 days ahead. Keep
in the refrigerator, bring back to a simmer and proceed with the recipe.
Nutritional information per serving: 280 calories 19% fat); 1 gram
saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated fat; 58
milligrams cholesterol; 30 grams carbohydrates; 6 grams dietary fiber; 438
milligrams sodium (does not include salt to taste); 27 grams protein
There is no reason to spend lots of money on expensive fish when you're making a
soup like this. Look for chowder fish, which are cut-up chunks of fish that sell
for a much lower price than fillets and steaks, though they are equally fresh. I
find excellent-quality Pacific cod chowder fish in the frozen department at
Trader Joe's.
Jan 31, 2012
Cuisine: "Mediterranean"
Source: "Recipes for Health, New York Times, Jan 31, 2012"
S(Formatted by Chupa Babi): "Jan 2012"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 259 Calories; 6g Fat (20.3%
calories from fat); 25g Protein; 27g Carbohydrate; 2g Dietary Fiber; 51mg
Cholesterol; 493mg Sodium
Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat.
