* Exported from MasterCook *
Mediterranean Fish Chowder With Potatoes and Black Kale
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
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
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.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 219 0 0 0 1012 0 0 773 2747
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
ไม่มีความคิดเห็น:
แสดงความคิดเห็น