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Mediterranean Fish Chowder with Potatoes & Kale

Three Stars Guiding Stars

  • Servings:

    6 (551 g) as an appetizer

  • Prep Time:

    15 minutes

  • Cook Time:

    60 minutes

Ingredients

If you're from the east coast, the idea of a tomato-based chowder might flummox you for a minute, but it's a dish worth trying. Tomatoes play wonderfully with any good, sturdy chowder fish. Choose any firm, white fish that's on sale to keep the cost lower.
2 Tbsp. olive oil
1 onion, chopped
1 celery stalk, chopped
1 carrot, chopped
2 garlic cloves, minced
4 anchovy fillets, drained and chopped
2 Tbsp. chopped fresh parsley
1 (28 oz.) can low-sodium diced tomatoes, with liquid
1 Tbsp. tomato paste
1 quart water
1 lb. fingerling potatoes, scrubbed and sliced
Pepper to taste
1 bunch kale, stemmed and torn
1 1/2 lbs. halibut or cod, 2" pieces
Mediterranean Fish Chowder with Potatoes & Kale

Directions

1. Heat oil over medium heat in a large, heavy soup pot. Add the onion, celery and carrot. Cook, stirring, until the onion softens (5-8 minutes).
2. Stir in the garlic, anchovies, and parsley. Cook, stirring, until the mixture is very fragrant (1 minute). Add the tomatoes and tomato paste. Cook, stirring often, until the tomatoes have cooked down to a thick liquid (10-15 minutes).
3. Add the water and potatoes. Pepper to taste and bring to a simmer. Turn the heat to low, cover, and simmer until potatoes are tender (25-30 minutes).
4. Add the fish and kale. Simmer until fish flakes easily with a fork (4-5 minutes). Serve hot.

Nutrition

Nutritional Facts
Servings 6 (551 g)
Base Nutrients
Calories 270 kcal (14%)
Calories from Fat 60 kcal (0%)
Total Fat 7 g (10%)
Saturated Fat 1 g (6%)
Cholesterol 61 mg (20%)
Sodium 224 mg (9%)
Total Carbohydrates 25 g (8%)
Dietary Fiber 4 g (16%)
Protein 27 g (45%)
Vitamins
Vitamin A n/a
Vitamin C 52 mg (58%)
Minerals
Calcium 96 mg (7%)
Iron 2 mg (13%)
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