Chilean Fish Chowder
As bold in colour as it is in taste this one-pot-wonder is packed with flavour and presents the perfect remedy to a cold Canadian night. At only $4.50 per serving, it will feed your family for less, without sacrificing taste or nutrition.
| 2 tbsp | olive oil | 30 mL |
| 2 | medium onions, chopped | 2 |
| 1 tsp | each, ground cumin and coriander | 5 mL |
| 1/2 tsp | turmeric | 2 mL |
| 1 tsp | coarse salt | 5 mL |
| 1/2 tsp | red pepper flakes | 2 mL |
| 1/2 cup | U.S. long grain white rice | 125 mL |
| 2 lbs | pumpkin or squash, peeled and diced | 1 kg |
| 4 cups | fish or chicken broth | 1 L |
| 2 | bay leaves | 2 |
| 1 lb | skinless haddock or cod fillets, cut into chunks | 500 g |
| 1/4 cup | chopped fresh parsley | 50 mL |
In a large Dutch oven or saucepan, heat oil over medium-high heat. Add onions and cook until tender, about 5 minutes. Add cumin, coriander, turmeric, salt and red pepper flakes; cook, stirring for one minute. Add rice and pumpkin. Stir in broth and bay leaves, scraping any bits from the bottom of the pan. Cover and let simmer gently, stirring often, for 20 minutes. Add fish and cook, covered, 10 minutes more, or until fish is opaque.
Sprinkle with fresh parsley.
Makes 4 servings.
TIP: For a more authentic flavour (and if you have some in your pantry), omit the turmeric and substitute with a pinch of saffron.
PER SERVING: about 290 cal, 21 g pro, 6 g total fat (1 g sat fat), 42 g carb, 3 g fibre, 30 mg chol, 1400 mg sodium. %RDI: iron 25%, calcium 15%, vit A 340%, vit C 50%
Source: www.riceinfo.com
*Use GF fish or chicken broth.
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