A heart-warming soup on a cold and chilly day, that is colorful and attractive as well as satisfying. Cod fish chowder soup offers a great supply of heart healthy benefits, including the powerful nutrient of omega-3.
The omega-3 fatty acids found in the cod fish may help the heart by decreasing triglycerides and lowering blood pressure. Also, omega-3s have been shown to help regulate irregular heart beats.
1/4 cup olive oil
1 large onion
2 cloves garlic, chopped
3 green onions
2 medium potatoes, peeled and dice into 1/2" cubes
3 tablespoons flour
1 red bell pepper
1 yellow bell pepper
2 cups vegetable broth
2 cups milk or rice milk
1 lb. cod pieces
2 - 3 tablespoons parsley
In 2 quart saucepan, sauté onions and garlic until soft. Add potatoes and cook over low heat until potatoes begin to soften. Season with salt and pepper. Sprinkle with flour and stir gently over low heat for about 5 minutes. Chop up and add bell peppers. Add liquids and parsley - then cook over low heat until soup begins to thicken. Gently stir in cod and continue cooking until the cod fish is completely cooked. Makes 6-8 servings.
Calories: 276 Protein: 20.2g Carbohydrates: 23.8g Total Fat: 11.4g Saturated Fat: 2.4g Trans Fat: 0.0g Dietary Fiber: 3.4g Cholesterol: 40mg Sodium: 339mg
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