Fish and Corn Chowder

9

PREP TIME

10 min

Makes

3 adult servings and 1 cup of baby food

* PLUS Cooking time: 20 minutes
Fish and Corn Chowder

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
  • 35 g,
  • Carbohydrates
  • 48 g,
  • Fat
  • 36 g,
  • Fibre
  • 5 g,
  • Sodium
  • 631 mg.

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)