Mediterranean Fish Chowder With Potatoes and Black Kale - 30g Carbs, 6g Fiber
By MARTHA ROSE SHULMAN
Martha Rose Shulman is the author of "The Very Best of Recipes for Health."
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.
Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of
nutrients but by no means ascetic, fun to cook and to eat.
2 Tbsp extra virgin olive oil
1 large onion, chopped
1 celery rib, chopped
1 medium carrot, chopped
Salt to taste
2 to 4 garlic cloves, minced
4 anchovy fillets, soaked in water for 4 minutes, drained and chopped
2 Tbsp chopped fresh parsley
1 (28oz can) chopped tomatoes, with liquid
1 Tbsp tomato paste
1 quart water
1 lb fingerling or Yukon gold potatoes, scrubbed and sliced
A 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
Generous pinch of saffron (optional)
Freshly ground pepper
1 bunch (10 to 12 oz) black kale, stemmed and washed thoroughly in
2 changes of water
1 1/2 lb 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.
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.
Servings: 6
Nutrition per Serving:
280 Calories, 1g Saturated Fat, 1g Polyunsaturated Fat, 4g Monounsaturated
Fat, 58mg Cholesterol, 30g Carbs, 6g Dietary Fiber, 438mg Sodium (does not include salt to taste, 27g Protein
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