Tom Yum Style Fish Chowder

HomeClinics & ProgramsELLICSR KitchenTom Yum Style Fish Chowder

Skill Level	Easy

Preparation Time	15 minutes	Total Time	45 minutes
Servings	6	Cost Per Serving	$2.38

1 lbs (454g)	Fresh cod, haddock, or tilapia (any flaky white fish), cut into large chunks
1	Large onion, large slices
3 cups	Cabbage (green, savoy, napa, even kale will work), roughly chopped
1 cup	Canned diced tomatoes
3 cups	Fish or vegetable stock, or water
1/2 cup	Light coconut milk
1/2 cup	Fresh cilantro or parsley, finely chopped
2 tbsp	Lime juice
2 tbsp	Olive oil
To taste	Sea salt and freshly ground black pepper

Tom Yum Paste

1 stalk	Lemon grass (peel outer layer), roughly chopped
1 inch piece	Galangal or ginger, roughly chopped
1-2 small	Red chili, halved and seeds removed (optional)
1 tbsp	Fish sauce
3	Lime leaves or 1 tbsp of lime zest
1/4 cup	Cilantro stems
3 cloves	Garlic

Add the tom yum paste ingredients in a mortar and pestle and slowly bash into a paste. Or you can pulse the ingredients up in a food processor until it forms sort of a paste. You can store this in a fridge for a few days or in the freezer for a few months.
In a large soup pot over medium heat add the oil. Add the onions and cook a couple minutes. Add about 3 tablespoons of the tom yum paste, stir and cook about 5 minutes.
Add the tomatoes, stock and cabbage. Bring to a boil, and then reduce the heat to low and simmer for about 10 minutes. Add the fish and cabbage and simmer for another 10 minutes or until the fish is cooked through and flakey.
Remove from the heat and stir in the coconut milk, top with lime juice and some cilantro.

PDF link to nutrition facts table for Tom Yum Style Fish Chowder

A 3 ounce serving of white fish (the size of a deck of cards) has about 18 grams of protein. Protein helps to maintain and build muscle and is needed for a healthy immune system. Having protein at every meal and snack can help you control your weight by keeping you satisfied for longer.
Broth-based soups are a great tool to help you get to and keep a healthy body weight. Choosing a soup that is rich in lean protein such as white fish and fibre from vegetables helps fill up your stomach with fewer calories. Research studies have shown that having soup before a meal or as your main meal helps people eat fewer calories.