Cod and Veggie Stew, Slow Cooker Style

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I buy fresh fish on occasion, but most often I’m a frozen fish kind of girl. I know, not as good.  But whenever I buy fish I typically don’t have a plan for it right away, so buying it frozen makes sense.  I buy my fish from either Trader Joe’s or Giant Eagle (I like Giant Eagle especially because they have a sound and respectable sustainable seafood policy).  The fish I buy most often is cod.  When I let the fish thaw it really has to be wrapped in a paper towel for some time to allow all the excess moisture to get soaked up, if not, it’s just gross.  One day I thought it would be a good idea to search for a slow cooker fish stew recipe, which would be the perfect vessel for frozen fish. I was right.

Cod and Veggie Stew, Slow Cooker Style
 
Author:
Serves: 6

Ingredients
  • 2 medium potatoes, chopped
  • 1 cup chopped onion **
  • 2 cloves garlic, minced **
  • 1 10¾-ounce can (or box) cream of chicken or celery soup **
  • 1 10-ounce package frozen whole kernel corn
  • 1 10-ounce package frozen lima beans **
  • 1-1/2 cups low sodium chicken broth **
  • ⅓ cup dry white wine
  • 1 tsp. lemon pepper seasoning (such as Mrs. Dash) **
  • 1 lb. fresh or frozen cod
  • 1 14-1/2 ounce can stewed tomatoes, undrained **
  • ½ cup skim milk **

Instructions
  1. In a slow cooker combine potatoes, onion, garlic, creamy of chicken or celery soup, corn lima beans, broth, wine, and lemon pepper seasoning.
  2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 31/2 hours.
  3. Meanwhile, thaw fish, if frozen. Rinse fish; part dry with paper towels. Place fish on the mixture in the cooker. If using a low-heat setting, turn to high-heat setting. Cover and cook for 1 more hour.
  4. Add undrained tomatoes and skim milk to cooker, stirring gently to break up the fish. Serve warm.

Notes
** If you are following a low FODMAPs diet, there are several modifications you can make to make this lower FODMAPs, but not free of them. First, omit the onion and garlic and add the flavor back with ~ 1 Tbsp. Tuscan or garlic olive oil. Next, look for a gluten free/wheat free condensed soup, and choose chicken rather than celery (even this will contain some off-limit seasonings, but you can’t avoid them, really). Look for a chicken broth that doesn’t contain garlic, onion, or celery (I like Valu Time Reduced Sodium, or I make my own, see recipe on my low FODMAPs page). The lemon pepper seasoning will have some off limits herbs/spices, so you can omit or just reduce the amount (replace with other spices like rosemary, thyme, basil, etc.). Purchase a stewed tomato that is not seasoned. If you are lactose intolerant use Lactaid.

Nutrition Information
Serving size: ⅙th of recipe Calories: 335 Fat: 4.3 g Saturated fat: 1.1 g Carbohydrates: 44 g Sugar: 9.2 g Sodium: 432 mg Fiber: 7.6 g Protein: 26.7 g Cholesterol: 46 mg

Nutrition Highlights:  Under 350 calories, good source of iron (19% DV) and excellent source of vitamin C (52% DV), protein and fiber.

This stew was simple and tasted delicious with a hearty piece of whole grain bread, toasted, and dipped into the stew.  Nick and I were in heaven.

DSC_3630 The giant chunks of tomato and potato were just perfect (and in fact I might add more tomatoes the next time I make this). Nick, who “hates soup”, enjoyed every bite of this.

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I know what you’re thinking, “Lima beans?!”. But, they worked well in this soup, we enjoyed them.

DSC_3628 DSC_3630 What was the last delicious soup or stew you had??  Enjoy your day!

Comments

  1. says

    I am a frozen fish buyer just like you, but I’ve never thought to cook it in the slow cooker. Genius idea! Other than fish tacos, my kids aren’t big seafood eaters (daughter does like lobster and son loves smoked salmon, but at the $$$, we don’t serve them much :-), so I save most of my fish eating for when we go out to dinner. This recipe sounds delicious! Hope you’re enjoying the holidays and happy new year!
    EA-The Spicy RD recently posted…Happy, Healthy New Year from The Spicy RD! My Top 12 Healthy Recipes from 2013My Profile

  2. says

    I’d never eaten frozen fish until we moved to IL, but now we use it in soups and chowders all the time – so good! I’ve never thought of using the slow cooker, which is a fantastic idea. Especially for this chilly time of year. We made both beef stew and chicken noodle this week – I think we’ve been on a soup kick lately :) Slow cooker cod stew, perhaps? ;)

    Hope you had a great holiday, Gina!
    Jessie recently posted…Throwing Off the BowlinesMy Profile

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