ALASKA COD CHOWDER with BLACK BEANS and CORN

In large (12-inch) nonstick pan or stockpot, combine onions, tomatoes in juice, black beans, corn, and chiles. Add chicken broth, lime juice, chili powder, cumin seeds, and garlic powder. Bring to boil; reduce to simmer and cook 10 minutes.

Rinse any ice glaze from frozen Alaska Cod under cold water. Turn off heat and gently add seafood to sauce, skin side down. Return heat to a simmer. Once simmering, cover pan and cook 4 to 5 minutes for frozen seafood or 2 minutes for fresh/thawed fish. Turn off heat and let seafood rest 5 minutes or until seafood is opaque throughout. Break cooked fillets into chunks.

For each serving, portion soup into shallow bowl and garnish with chips, if desired.


Nutrients per serving (excluding tortilla chips): 308 calories, 3g total fat, .3g saturated fat, 8% calories from fat, 26mg cholesterol, 29g protein, 43g carbohydrate, 11g fiber, 965mg sodium, 123mg calcium and .2g omega-3 fatty acids.

SUMMARY: Substitute Alaska Pollock or Sole fillets for Alaska Cod. Adjust cook time for smaller fillets if necessary.