ALASKA COD CHOWDER with
BLACK BEANS and CORN

Prep Time: 10 minutes Cook Time: 45 minutes Servings: 8 

1 medium onion, halved and sliced
1 can (28 oz.) diced tomatoes in juice
2 cans (15 oz. each) black beans, drained and rinsed
2 cans (15 oz. each) corn, drained
1 can (4 oz.) diced green or Jalapeño chiles
½ gallon (64 oz.) fat-free chicken or fish broth
2 Tablespoons fresh lime juice
2 teaspoons chili powder
1 teaspoon toasted cumin seeds, crushed
½ teaspoon garlic powder
1-1/4 pounds Alaska Cod fillets, fresh, frozen or thawed

Tortilla corn chips, if desired

In large pot, 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.

Cover Alaska Cod fillets in microwavable dish. Cook frozen fillets on medium-low (30% power) 10 to 15 minutes OR fresh/thawed fillets 4 minutes, or just until slightly cooked. (Fillets will finish cooking in chowder.) Break into 1-inch pieces and add to chowder. Simmer chowder an additional 15 to 20 minutes over medium-low heat.

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.

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