Lemongrass Sea Chowder

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

1 onions, cut into pieces 200 g
4 cloves garlic, minced
2 tbsp olive oil 30 mL
6 stalks lemon grass, cut lengthwise
4 cups fish broth 1 L
1 cup water 250 mL
1 2/3 cup unsweetened coconut milk 420 mL
2 tsp salt
ground pepper to taste [optional]
1 pinch salt [optional]
1 tsp Harissa paste 4 g
33 shrimp, medium-large 340 g
13 scallops, medium size 320 g
340 g cod fillet, cut into chunks
3 1/2 potatoes, diced into 2 cm cubes 700 g
1 limes juice, freshly squeezed 70 g
1 tbsp fresh cilantro, chopped 2 g

Method

  1. Sauté the onion and garlic in olive oil for a few minutes. Add the chopped lemongrass.
  2. Incorporate all the liquids and let it simmer uncovered for 1 hour so that all the flavors blend together.
  3. Pass everything through a sieve and press very strongly with a wooden spoon to extract all the juice. You should get at least 4 cups (1 liter) of broth.
  4. Return the broth to the heat and add salt, pepper and harissa (harissa is actually creamed chili pepper).
  5. When the liquid boils, add the unshelled shrimp and stir a few times. Remove them as soon as they change color and put them in the sieve.
  6. Boil the broth again and add the potatoes. Cover and cook on very low heat for 30 to 45 minutes or until the potatoes are cooked.
  7. In the meantime, peel the shrimp and cut the really big ones in half.
  8. When the potatoes are cooked, add the chunks of cod (or other fish), pre-cooked shrimp and scallops.
  9. Cook for a few minutes with the cover still on, but make sure not to overcook.
  10. Serve in a large soup bowl with a dash of lime juice and 1 tablespoon (15 ml) of fresh cilantro.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

230

Fat

11 g

17 %

Saturated 7.7 g
+ Trans 0 g

38 %

Cholesterol

70 mg

Sodium

690 mg

29 %

Carbohydrate

14 g

5 %

Fibre

1 g

6 %

Sugars

2 g

Net Carbs

13 g

Protein

19 g

Vitamin A

4 %

Vitamin C

18 %

Calcium

7 %

Iron

18 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Potassium, Selenium, Vitamin B12
Good source of  :
Copper, Iron, Magnesium, Manganese, Phosphorus, Vitamin B6, Vitamin D, Zinc
Source of  :
Calcium, Folacin, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Meat and Alternatives 2
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Fish | Halal | Source of Omega-3 | High Iron | High Vitamin D

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