Cod Chowder with Canadian Bacon (from the Trufflehead healthy cooking app for iPhone and iPad)
Fish chowder is the granddaddy of clam chowder, which historically had a limited season. It came to New England via settlers from the English and French sides of the English Channel—Cornwall and Brittany respectively. In these coastal regions, returning fishermen contributed a portion of their catch to a communal stew pot or chaudiere for the village feast.
Traditionally, bowls of New England “chowdah” (whether fish or clam) bulge with butter and cream, and this skinny version would be considered an outrage. Nevertheless, it’s a tasty fish stew full of tender cod, smoky bacon, and sweet onions. A secret ingredient, pureed silken tofu, adds body and creaminess, and a sprinkling of parsley gives it a bright, fresh finish. It really hits the spot on a blustery day. Add a green salad with a tart vinaigrette and some whole grain bread, and you’ve got a complete meal.
- ½ pound lite silken tofu (½ package), preferably Nasoya
- 1 tablespoon extra virgin olive oil
- 2½ ounces Canadian bacon, coarsely chopped
- 1 Spanish onion, chopped (2 cups)
- 3 cups bottled clam juice (3 bottles)
- 1 cup low-sodium chicken broth
- Freshly ground black pepper
- 1 pound cod fillets, cut into 1-inch chunks
- 2 tablespoons minced flat-leaf parsley (leaves from about ¼ medium bunch)
- Place tofu in a blender and process until completely smooth. Set aside.
- Place a large soup pot over medium heat. When hot, add the oil. When hot, add the bacon. Cook 4 minutes, stirring occasionally. Add the onion and cook, stirring occasionally, until tender, about 10 minutes.
- Add the clam juice and broth. Bring to a boil over high heat. Boil 10 minutes until reduced by ¼. Add black pepper to taste.
- Reduce heat to medium and add the cod. Bring to a simmer and cook, gently turning pieces once or twice, until just cooked through, 3 to 4 minutes. Remove from heat. Push the cod to one side (so you don’t break it up) and add the tofu little by little, whisking to incorporate after each addition. Stir gently to blend with the cod. Sprinkle with parsley and serve immediately.
Per serving: 205 calories, 7 g total fat, 1 g saturated fat, 58 mg cholesterol, 7 g total carbohydrate, 2 g dietary fiber, 31 g protein, 580 mg sodium.