In addition to being a tasty way to warm up a cold winter night, a fish and bean chowder, stew or soup is an extremely healthy, and low calorie.
The combination of fish and beans in this chowder makes today’s recipe a heart-healthy recipe that is high in protein, low in fat and all around delicious.
The broth can be made ahead of time, adding the fish when you are ready to serve. While we prefer cod for this recipe, you can substitute other fish with a mild taste and a delicate texture like trout or flounder.
Ingredients
- 3 Tbsp. of olive oil
- 3 medium carrots cut in 1/2 inch slices
- 3 celery stalks diced
- 1 onion diced
- 3 cloves of garlic, minced
- 3 roma tomatoes, diced
- 2 yellow squash, diced
- 3 cups of Randall Great Northern Beans
- 6 cups vegetable or chicken stock
- 3 sprigs of fresh thyme
- 3 sprigs of fresh rosemary
- 1 bunch of kale with the ribs removed and thinly sliced or 8 ounces of baby kale
- 1 lb. of cod cut into 1/2 inch pieces
- salt and pepper to taste
Instructions
- Heat olive oil in a large skillet over medium-high heat until it shimmers.
- Saute carrots, celery and onion until wilted and just starting to brown, about 7 - 8 minutes.
- Add garlic and stir until fragrant (about 30 seconds).
- Add diced tomatoes and yellow squash, stirring to combine.
- Stir in beans tossing to coat.
- Add stock and herb sprigs and bring to a boil.
- Lower heat and allow to simmer for about 45 minutes.
- Season as necessary.
- Stir in kale, allowing it to wilt, about 2 minutes
- Poach the cod in simmering liquid for an additional 4 - 5 minutes until the fish is opaque and will flake when pressed.
- Serve immediately.
After you enjoy this recipe you might want to check out some of our other bean soup favorites from around the world.
The tomato and bean bisque is a French-inspired dish. Enjoy it just as we describe as a side dish, or add some shell fish or cod to transform it into a fish and bean soup you can serve as a main course.
From Mexico, we have a delicious and zesty soup. Don’t be afraid of the spice and adjust it to your own taste while still enjoying the rich flavors of the soup.
I typically think of eggplant being served in a tomato base, so this lighter broth is a nice change of pace.
