Monkfish Chowder
Serves 8
Time 45 min
This surprisingly rich, dairy-free chowder combines flakes of tender monkfish with celery, onions, bell peppers and corn.
Special Diets:
Ingredients
- 3 stalks celery, roughly chopped, plus celery leaves for garnish
- 1 red bell pepper, roughly chopped
- 1 small yellow onion, roughly chopped
- 2 tablespoons extra-virgin olive oil
- 1 cup fish stock or chicken broth
- 6 cups unsweetened plain soymilk
- 6 medium red potatoes (about 1 3/4 pounds), cut into small cubes
- 1 tablespoon finely chopped fresh thyme
- 1 teaspoon fine sea salt
- 1 (12.0-ounce) package Whole Catch Wild Caught Monkfish Fillets, thawed according to package instructions and cut into 1-inch pieces
- 1 cup frozen yellow corn
- 1/4 cup finely chopped fresh flat-leaf parsley
- 1/4 cup all-purpose flour
- 1/4 teaspoon ground black pepper
Method
Put celery, pepper and onion into a food processor and pulse until chopped.
Heat oil in a large pot over medium-high heat, add vegetables and cook, stirring occasionally, until golden brown, 6 to 8 minutes.
Add flour and cook, stirring, until moistened, about 1 minute.
Add stock and cook, scraping up any browned bits, until reduced by two-thirds, about 4 minutes.
Whisk in soymilk.
Stir in potatoes, thyme, salt and pepper, and bring just to a boil.
Reduce heat to medium-low, partially cover, and simmer until fragrant and thickened, and potatoes are almost tender, about 15 minutes.
Stir in monkfish and corn and cook until fish is just cooked through, 6 to 8 minutes more.
Stir in parsley and serve, garnished with celery leaves.
Nutritional Info:
Per serving: 240 calories (70 from fat), 8g total fat, 1g saturated fat, 10mg cholesterol, 480mg sodium, 29g carbohydrates (5g dietary fiber, 4g sugar), 15g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 3 stalks celery, roughly chopped, plus celery leaves for garnish
- 1 red bell pepper, roughly chopped
- 1 small yellow onion, roughly chopped
- 2 tablespoons extra-virgin olive oil
- 1 cup fish stock or chicken broth
- 6 cups unsweetened plain soymilk
- 6 medium red potatoes (about 1 3/4 pounds), cut into small cubes
- 1 tablespoon finely chopped fresh thyme
- 1 teaspoon fine sea salt
- 1 (12.0-ounce) package Whole Catch Wild Caught Monkfish Fillets, thawed according to package instructions and cut into 1-inch pieces
- 1 cup frozen yellow corn
- 1/4 cup finely chopped fresh flat-leaf parsley
- 1/4 cup all-purpose flour
- 1/4 teaspoon ground black pepper