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Mediterranean Seafood Chowder Recipe

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"My family is not overly fond of seafood," confirms Erin Nicole Morris from OFallon, Missouri. "But they really enjoy this rich-tasting soup that combines shrimp and cod. Toss in a green salad and you have a satisfying meal.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:10 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 10 servings

Ingredients

  • 1-1/2 cups chopped sweet yellow or red peppers
  • 1 large onion, quartered and thinly sliced
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 can (28 ounces) crushed tomatoes
  • 2-1/4 cups water
  • 1 can (14-1/2 ounces) chicken broth
  • 1 cup uncooked long grain rice
  • 1/2 cup white wine or additional chicken broth
  • 1/2 to 1 teaspoon dried thyme
  • 1/2 to 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/8 teaspoon crushed red pepper flakes
  • 8 ounces uncooked medium shrimp, peeled and deveined
  • 8 ounces cod fillets, cut into pieces

Nutritional Facts

One serving (1 cup) equals 187 calories, 4 g fat (1 g saturated fat), 44 mg cholesterol, 433 mg sodium, 25 g carbohydrate, 3 g fiber, 12 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.

Directions

  1. In a Dutch oven, saute peppers and onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomatoes, water, broth, rice, wine or additional broth and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender.
  2. Stir in the shrimp and cod; cover and simmer for 2-4 minutes or until shrimp turn pink and fish flakes easily with a fork. Yield: 10 servings.
Originally published as Mediterranean Seafood Chowder in Light & Tasty December/January 2002, p42

Nutritional Facts

One serving (1 cup) equals 187 calories, 4 g fat (1 g saturated fat), 44 mg cholesterol, 433 mg sodium, 25 g carbohydrate, 3 g fiber, 12 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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