Alaska Cod Chowder
Mixed Greens with Parsley-Lemon Vinaigrette
Ingredients
- 3 Tbsp extra-virgin olive oil
- 1 cup diced onion
- 1 cup diced celery
- ½ cup all-purpose flour
- 1 Tbsp Worcestershire sauce
- ¾ tsp reduced-sodium Old Bay Seasoning
- ¼ tsp salt
- ¼ tsp ground pepper
- 4 cups reduced-sodium fish or seafood stock
- 1 cup whole milk
- 3 cups diced red potatoes
- 1 cup chopped green beans
- 1 lb Alaskan cod, cut into 1-inch pieces
- Chopped fresh dill for garnish
- Chopped plum tomatoes for garnish
Instructions
- Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes.
- Sprinkle flour, Worcestershire, Old Bay seasoning, salt and pepper over the vegetables and cook, stirring, for 1 minute more. Add fish (or seafood) stock and milk; bring to a gentle boil, stirring constantly.
- Stir in potatoes and green beans; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
- Add cod and cook, stirring frequently, until cooked through, 2 to 4 minutes.
- Serve topped with dill and tomatoes, if desired .
Side Dish Ingredients
- ½ cup extra-virgin olive oil
- 1 tsp lemon zest
- ¼ cup lemon juice
- 1 Tbsp minced fresh parsley
- 2 tsp minced shallot
- ¾ tsp salt
Side Dish Instructions
- Combine oil, lemon zest and juice, parsley, shallot and salt in an 8-oz mason jar. Shake vigorously until combined.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 12 | |
| Calories |
270
|
86
|
356
|
| Fat (g) | 9 | 9 | 18 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 19 | 0 | 19 |
| Carb (g) | 29 | 0 | 29 |
| Fiber (g) | 3 | 0 | 3 |
| Sodium (mg) | 317 | 146 | 463 |
EatingWell Meal Plan
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