Cod is a great choice for chowders and fish stews. Not only is it low in fat, but it has a sturdy texture that can stand up to being “stewed.” It also comes in large steaks, so you can cut it into satisfying chunks. If you live near a Hispanic market, you should be able to find batatas, which are dry-fleshed sweet potatoes with a mottled red-purple skin. Batatas are a favorite in Puerto Rican and other Latin American cuisines. Naturally, a regular orange-fleshed sweet potato will work just as well.
- ¾ pound batata or sweet potato, peeled and cut into ½-inch chunks
- 2 teaspoons olive oil
- 2 slices (1 ounce) turkey bacon, coarsely chopped
- 2 green bell peppers, cut into 1-inch squares
- 1 chipotle pepper in adobo, finely chopped
- 3 cloves garlic, minced
- ½ teaspoon salt
- 2 tablespoons flour
- 1½ cups low-fat (1%) milk
- 1 pound skinless, boneless cod steak, cut into 8 chunks
1. In a medium pot of boiling water, cook the batata until just tender, about 8 minutes.
2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the turkey bacon, bell peppers, chipotle pepper, garlic, and salt, and cook, stirring frequently, until the bell peppers are crisp-tender, about 5 minutes.
3. Sprinkle the flour over the peppers, stirring to coat. Gradually stir in the milk. Stir in the batata. Bring the mixture to a boil, place the cod on top, reduce to a simmer, cover, and cook until the cod just flakes when tested with a fork, about 5 minutes.
Makes 4 servings.
Nutrition per serving: 270 calories, 5.7g total fat (1.5g saturated), 58mg cholesterol, 3g dietary fiber, 27g carbohydrate, 26g protein, 520mg sodium.
Good source of: beta carotene, potassium, riboflavin, selenium, vitamin B12, vitamin B6, vitamin C.