Manhattan-style cod chowder with potatoes and fennel

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Our Dietitian's Favorite

Manhattan-style cod chowder with potatoes and fennel

Gluten-Free Friendly, Dairy-Free, Soy-Free, Mediterranean, Lean & Clean, <600 Calories, Protein Plus

2 Servings, 500 Calories/Serving

30–45 Minutes

Turkish Urfa chile flakes impart a smoky, fruity flavor and gentle heat to our version of tomato-based Manhattan chowder, made with flaky white fish.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • ½ pound waxy potatoes such as Yukon Gold
  • 1 fennel bulb (about 5 ounces)
  • 4 sprigs fresh thyme
  • 1 cup mirepoix (onions - carrots - celery)
  • 1 tablespoon tomato paste
  • 1 cup crushed tomatoes
  • 1 teaspoon sweet smoked paprika
  • ½ teaspoon Urfa chile flakes
  • Fish options
  • 2 wild cod fillets (about 6 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 1 lemon
  • 3 or 4 sprigs fresh flat-leaf parsley
Make It Leaner
In Step 5, instead of using all the chile oil, you can shave off 90 calories and 7 grams of fat per serving by drizzling each bowl with just 1 teaspoon chile oil.
Ingredient IQ
Urfa chiles come from southeastern Turkey. They grow purple on the vine, then turn a deep burgundy when dried. Smoky sweet and only moderately hot, they have an almost raisin-like flavor with notes of chocolate and tobacco.

Nutrition per serving

Calories 500, Total Fat 22g (28% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 220mg (10% DV), Total Carb. 48g (17% DV), Fiber 9g (32% DV), Total Sugars 12g (Incl. 0g Added Sugars, 0% DV), Protein 28g
Contains: Fish

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep and cook the chowder

  • Scrub or peel the potatoes; cut the potatoes in half lengthwise. Cut each half lengthwise into ½-inch-thick slices, the slices crosswise into ½-inch cubes.
  • Cut the fennel lengthwise into quarters and cut away the core; cut the quarters lengthwise into ¼-inch-thick slices, the slices crosswise into ¼-inch pieces.
  • Strip enough thyme leaves from the stems to measure ½ teaspoon [1 tsp]. Save any remaining thyme for another use.
In a large sauce pot over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the mirepoix, season with salt and pepper, and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Stir in the tomato paste and cook until starting to darken, 1 to 2 minutes. Add the potatoes and fennel, season with salt and pepper, and cook, stirring occasionally, until just starting to brown, 2 to 4 minutes. Add the thyme, tomatoes, and 3 cups [5 cups] water. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until the vegetables are tender and the chowder has thickened slightly, 10 to 15 minutes.
While the chowder simmers, prepare the chile oil.

2

Make the chile oil

  • In a small heatproof bowl, stir together the paprika and Urfa chile.
In a small frying pan over medium heat, warm 2 tablespoons [¼ cup] neutral oil until hot but not smoking. Carefully pour the oil over the chile mixture, stir gently to combine, and let cool. Stir again before serving.
While the chile oil cools, prepare the fish and garnishes.

3

Prep and cook the fish

Prep and cook instructions are identical for both fish options.
  • Pat the fish dry with a paper towel; cut the fillets crosswise into 1-inch-wide strips and season lightly with salt and pepper.
To the pot with the chowder, add the fish, cover, and cook until the fish is opaque and flaky, 3 to 5 minutes. Remove from the heat and season to taste with salt and pepper.
While the fish cooks, prepare the garnishes.

4

Prep the garnishes

  • Cut the lemon into wedges.
  • Strip the parsley leaves from the stems; coarsely chop the leaves.

Serve

Transfer the chowder to individual bowls. Drizzle with as much chile oil as you like, sprinkle with the parsley, and serve with the lemon wedges.
Kids Can!
  • Strip the thyme and parsley leaves.
  • Measure the thyme and water.
  • Garnish with the parsley.
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