Cod and Cauliflower Chowder

Today I'm sharing an amazingly delicious recipe - Cod and Cauliflower Chowder. This is a Mediterranean Diet friendly staple. The Mediterranean diet isn't a diet in the science that you are limited - in fact there's so many wonderful foods and flavors! I recommend this way of eating because it

👍🏼Helps reduce your risk of heart disease
👍🏼 Reduces risk of stroke
👍🏼 Helps maintain weight loss
👍🏼 May ease depressioon
👍🏼 May help prevent and manage Type 2 diabetes

Here are the ingredients

  • 2 Tbsp extra-virgin olive oil
  • 1 leek, white and light parts only, cut in half lengthwise and sliced thinly
  • 4 garlic cloves, sliced
  • 1 medium head cauliflower, coarsely chopped
  • 1 tsp salt
  • 1 tsp ground pepper
  • 2 pints cherry tomatoes
  • 2 cups no-salt-added vegetable stock
  • ¼ cup green olives, pitted and chopped
  • ]1 to 1 ½ pounds cod
  • ¼ cup fresh parsley, minced


1. Heat the olive oil in a Dutch oven or large pot over medium heat. Add the leek and sauté until lightly golden brown, about 5 minutes. Add the garlic and sauté for 30 seconds. Add the cauliflower, salt, and black pepper and sauté 2 to 3 minutes.

2. Add the tomatoes and vegetable stock, increase the heat to high and bring to a boil, then turn the heat to low and simmer for 10 minutes.

3. Add the olives and mix together. Add the fish, cover, and simmer 20 minutes, or until fish is opaque and flakes easily. Gently mix in the parsley.


Nutrition Facts Per Serving

Cal 270
Total fat 9g
Saturated fat 1 g
Cholesterol 60mg
Sodium 545mg
Potassium 1475 mg
Total Carb 19
Fiber 5g
Sugars 9g
Protein 30g
Mag 90mg
Calcium 90mg

Sourced from The Mediterranean DASH DIET Cookbook, by Abbie Gellman, MS, RD, CDN.  Learn more about the benefits of the Mediterranean Diet here.

I really hope you enjoy this!  If you're interested in more recipes, please check out  my recipe for sheet pan Chile-Lime Salmon With Potatoes and Peppers. 

Ready to find out more?

As a Diabetes Educator and Nutritionist I help my patients cope with managing their diabetes - whether it's diet, nutrition, supplements, blood sugar, or pump therapy.

Please reach out and contact me if you need support, I truly understand. I live it every day. 

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