There are many varieties of chowder, but I like this one called fish and sweet potato chowder. This simple, creamy soup could become your new comfort food. It is so easy to prepare and heart healthy. One ingredient, sweet potato, which is available year round here on the island, is known to to have many health benefits. This orange or purple-fleshed root vegetable is high in beta-carotene and vitamin A. It also has antioxidant and anti-inflammatory properties.
The Remarkable Benefits of Sweet Potato
Sweet potato is very good for children. It has enough vitamin A to meet as much as 90% percent of their daily needs.
However, it is best to cook sweet potato in a minimum of 3-5 grams of fat in order to enjoy the full benefits of the beta-carotene.
Another remarkable benefit is the sweet potato cyanidins and peonidins and other color-related phytonutrients. They have the ability to lower the potential health risk posed by heavy metal and oxygen radicals. This is especially important for persons who want to reduce the risk of retaining heavy metal residues (mercury, cadmium, or arsenic) from their diet. Learn more about sweet potato here.
Fish and Sweet Potato Chowder Recipe
That is why I say now that this soup is not just a comfort food, but a guilt-free food. This dish reminds me of the other two cream soups I posted earlier, cream of spinach soup and cream of pumpkin soup.
Here is the recipe for fish and sweet potato chowder. Enjoy!
FISH AND SWEET POTATO CHOWDER
1 tbsp. olive oil
1 medium-size onion, chopped coarsely
3 cloves garlic, chopped finely
1 pimento pepper, chopped finely
1 medium-size red sweet potato, cut into 2 cm pieces
1 carrot, chopped coarsely
6 cups water or fish stock
200 g firm white fish fillet, cut into bite-size pieces (about 1″)
1 tsp. oregano
2 tsp. celery, chopped
1 tsp. parsley
1/2 tsp. grated nutmeg
green seasoning to season fish
1/2 cup cooking cream
Chopped chadon beni, to garnish
salt to taste
pepper to taste
Season fish with nutmeg, green seasoning, oregano, celery, parsley, salt and pepper.
Allow to marinate for at least 1 hour.
Heat oil in med saucepan or pot.
Add onion, garlic and pimento pepper. Cook until the onion is soft and translucent.
Add potato and carrot. Stir.
Add water or stock and bring to a boil. Cover and leave to simmer until the sweet potato and carrot are cooked.
The sweet potato and carrot are now cooked.
Blend or process stock and vegetables until smooth.
Note: To make life much, much easier, we used a stick blender. Less clean up too.
Add seasoned fish, …
bring to boil…
… then allow to simmer for 10 minutes (or until fish is cooked).
Stir in the cooking cream.
Remove and garnish with chopped chadon beni. Serve warm.
If you have never tried a chowder before, you should try this one. No really, you and your family will definitely enjoy this fish and sweet potato chowder recipe.