Fish and Corn Chowder
9
- Prep Time10 mins
- Total Time30 mins
- Makes3 adult servings and 1 cup of baby food
Photo: Maya Visnyei
Healthy and hearty, make this soup for older kids and babies alike. Poached fish stays really moist, making it easy to turn into baby food.
Ingredients
2 tbsp unsalted butter
1 cup chopped onion
1 cup chopped celery, (reserve leaves)
2 cups fresh or defrosted frozen corn kernel
2 tsp chopped garlic
2 tsp chopped thyme
4 cups sodium-free chicken broth
1 bay leaf
2 cups diced Yukon Gold potatoes
1 lb. cod fillets, (boneless, skinless)
1 cup 35% cream
1/2 tsp salt
1/4 tsp black pepper
Instructions
Melt butter in a large pot on medium heat. Add onion and celery and sauté for 4 min or until softened. Turn heat to medium-high, add corn, garlic and thyme and sauté for 3 min or until vegetables are lightly golden. Add stock, bay leaf and potatoes and bring to a boil.
Turn heat to medium-low and simmer for 5 min or until potatoes are still firm in the centre when pierced with a fork. Add cod and cream and cook gently for 5 min longer or until potatoes and fish are cooked through.Break fish into chunks.
Nutrition (per serving)
Calories 641, Protein 35g, Carbohydrates 48g, Fat 36g, Fibre 5g, Sodium 631mg.
For baby
For remaining portions
Tip
Cod is a favourite fish for chowders, but halibut, haddock and even tilapia can be used, too.
Originally published in the Today's Parent May 2014 issue.
Nutrition for baby food (per Serving)
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