Ive recently starting making this simple fish chowder almost weekly because its so good. Season fish with salt and pepper and place on top of potatoes. Pin Share Tweet Email Alaskan Cod Chowder. Im not a chef but I enjoy cooking and grilling. I make this chowder with Black Grouper,added sliced mushrooms while sauting the onions and did not have clam juice , just added a little more water and it was great. So glad you liked it! (The potatoes should be just barely covered with the liquid in the pot. Woo hoo Jenny! When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Remove from heat and stir in evaporated milk. Set aside. I had 2 pieces of Ling Fish and searched on our favourite website Recipe Tin Eats for ideas. Bruce is going to try his recipe, which looks very much like my dads from years ago. Heat olive oil in a Dutch oven over medium-high; add onion, carrot, potatoes, garlic, salt, and pepper; cook, stirring often, until onions begin to soften, 5 to 7 minutes. I followed this recipe and used Black Sea bass we caught and added corn. Youre going to love this easy fish soup recipe! Melt butter in a large stockpot over medium heat. Home Dishes & Beverages Soups Chowders. They key to perfect fish chowder is the technique of poaching the fish so it flakes apart perfectly. These collaborations allow us to provide you with the most accurate, up-to-date, and comprehensive information available. Your email address will not be published. Melt 1 Tbsp. Can also recommend the I&J South Atlantic Flathead from Coles for anyone else on a budget, worked perfectly in this and Nagis Brazilian Fish Stew. Hi Elizabeth! Add the onion and cook, stirring often, until translucent, 6 to 8 minutes. If you like, you can stir in a cornstarch slurry before adding the flaked poached fish back into the soup and thicken to your liking. Heat it until its hot, but not boiling. Stir in potatoes, corn and broth. Looking for fish chowder recipes? Thank you so much! 3. Flake fish into pieces before serving. An article attributed to "Martha Stewart Editors" indicates when several writers and editors have contributed to an article over the years. How to make New England Fish Chowder First, saut the onion in butter and olive oil. Every summer while I was growing up, my mom, sister and I would head out to Maine to spend a couple of weeks with my aunt. Great for seafood soups, pastas, etc, way better than supermarket fish stock). Aside from fresh Maine lobster and hot dogs, both of which dont involve a whole lot of cooking, the one thing we ate every year on this trip was this simple fish chowder. Notify me via e-mail if anyone answers my comment. We recommend our users to update the browser. This Fish Chowder is my Dads recipe, and the real deal creamy New England version, made simply with cod (or another whitefish), potatoes, and onions, and a base of clam juice, milk, and cream. Tastes and looks like more effort than it is. Bring the chowder to a boil; reduce to a simmer and cook until the potatoes and vegetables are fork-tender and the liquid has reduced. Reduce the heat and add the milk or half and half. Add the cod or white fish to the pot and cook for about 5 minutes. 2 strips bacon (about 2 ounces), finely chopped, 2 medium russet potatoes, peeled and cubed (about 2 cups), 1 pounds skinless firm white-fleshed fish, such as cod, bass, or red snapper, cut into 1 -inch pieces. Feel free to calculate it yourself using one of these tools: Filed Under: All Recipes, Dinner Recipes, Gluten Free Recipes, Grain Free Recipes, Low Carb Recipes, Lunch Recipes, Seafood Recipes, Soup and Stew RecipesPlease visit my disclaimer page for nutrition, food safety, affiliate, and more disclaimers. Season with salt and pepper; serve immediately. All rights reserved. A simple technique of gently poaching the fish so the flakes stay intact and meaty, meltingly tender, and not overcooked. 1. Freezing will affect the texture of the fish and it wont be as good. If you like, garnish each bowl with a small pat of butter, some more nutmeg and chives, and fresh grated black pepper. I read something Ina Garten once wrote that chicken broth tastes like dirty dish water until you add salt to it to bring out the flavors. Make a big pot over the weekend and enjoy for lunch or dinner all week! Truth. As soon as its cool to the touch, flake it apart with your hands (but dont over-flake it!). Drain off some of the fat, then add onions, bay leaves and thyme. Hope the chowder turned out well for you! The fish chowder appealed to me. I recommend a loaf of crusty bread to serve with the chowder. One dish I could never get enough of was "chowdah". Your daily values may be higher or lower depending on your calorie needs. A slotted spoon will also work. If so, will I need to pre cook the marinara mix too? Will definitely use this recipe again! ), Add the potatoes, clam juice, bay leaf, thyme, salt and pepper, and Old Bay spice. Instructions. The joy is in the doing. Every year I take my son on a fishing boat and make fish chowder. Turns out soup made with white fish, white potatoes and milk/cream really isnt that visually appealingbut luckily it doesnt impact the taste! Celery would also make a great additionIm writing this as Im about to try it myself. Bring to a boil, then reduce to a simmer. do you cook the bacon separately and then add it for sauteing? Easy to make and easy to clean up after. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Add the onion and cook until it softens, about 3 minutes. Have you ever spent time looking for the best of all fish chowder recipes? My dad came to visit last week, and lucky for me, he made his famous fish chowder! Hope you both like the chowder, and Ill pass this along! DO AHEAD: Chowder can be made 2 days ahead. Love the idea of serving this in sourdough bread bowls- so yummy! YUMMY! Its pretty traditional to use white wine in a seafood broth base. Add the wine, if using, and turn up the heat, cook, uncovered until the wine reduces by half. Don't let it boil. chicken broth /stock yes really, try it and be amazed how good it is inthis recipe. Dozer! 2023 Cond Nast. I did use a slurry of arrowroot and milk to thicken it up a bit. Stir in the flour, then cook for a further 2 mins. Gently place the fish in the boiling water. One of my biggest contributions as a kid was always standing over the sink peeling the potatoesbut aside from that and chopping up potatoes, onion and bacon, thats really all there is to it! Bring to simmer then turn heat down so it's simmering gently. And doesnt leave you feeling heavy! Ingredients 2 tablespoons vegetable oil 3 stalks celery, chopped 2 carrots, chopped 1 onion, chopped 1 green bell pepper, chopped 3 cloves garlic, minced 3 tablespoons tomato paste 4 cups clam juice 2 potatoes, peeled and cubed 1 (14.5 ounce) can peeled and diced tomatoes 2 tablespoons Worcestershire sauce 1 jalapeno pepper, seeded and minced Get my free Table Talk email serieswhere I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar! When onions are translucent, add potatoes and fish stock; simmer until potatoes are tender, 12 to 15 minutes. Add the onions and cook until softened, about 5 minutes. * Popular economical fish in Australia, this is actually a type of catfish found in South East Asia. Heat through. Heat to boiling. Add water, bay leaves, thyme, salt, and pepper to the pot, and bring to a boil. Just for fun, check out the collage below which includes a pic I used when I first mentioned this soup back in 2011 . I turned out awesome. Clam chowder, fish chowder, seafood chowder, whatever, I loved it. STEP 1 Heat the oil in a large saucepan, tip in the leeks and fry gently for 5 mins until softened, but not coloured. If you are not serving the chowder within the hour, let it cool a bit, then refrigerate (only cover the chowder after it has chilled completely). Use a spatula to break the fish into chunks. 4 tablespoons unsalted butter 1/4 cup all-purpose flour 4 cups seafood or vegetable stock 2 cups heavy cream 2 cups fresh or frozen corn kernels 1 pound russet potatoes, peeled and cut into large. I made it with cod as suggested but only used half of the clam juice (in deference to husbands palate). So just heat it up on the stovetop on low or medium, stirring pretty frequently, until its hot but not boiling. It should be fairly similar to the fish timing depending on whats in the mix! This information is in the post in the FAQs unfortunately it wont freeze well, but it does reheat pretty well. There are many regional varieties of chowder. Great soup. Reduce heat; simmer uncovered about 5 minutes or until potatoes are tender. Allrecipes has more than 40 trusted fish chowder recipes complete with ratings, reviews and cooking tips. Some years my aunt would have it made before we got there but other years I remember helping make it once we arrived. 45 mins Tilapia Corn Chowder. butter in a large heavy pot over medium heat. Add the potatoes to the pot of salted water and place on a burner set to high heat. Cover pot and cook (liquid should be barely simmering at this point) until fish is opaque throughout, 57 minutes (thicker pieces will take longer to cook). Saut onions in oil and butter, add wine: Add potatoes, clam juice, spices, then simmer: Pan Seared Scallops with Sweet Corn and Chiles, An A-Z Guide to Cooking Terms and Definitions, Celebrating Jollof Rice and Its Journey Across the Atlantic. Phenomenal! Email me: [emailprotected], Cooking With KidsFavorite GiftsToddler MealsIndoor Activities, Easy Packed Lunches for KidsDinner SparkSnack SparkUltimate Guide to Food Prep. Add the garlic, celery, carrots, thyme, salt, and pepper and saute for 2 minutes. Will likely add flour/but thickening ball next time I make it but it was definitely delicious and will make it again!! Would highly recommend it to anyone who wants to try making their own homemade fish chowder! Slow pour in broth while stirring to dissolve paste, then stir in milk. Made this as a weeknight meal and it was super easy, demanded little prep, and was delicious! The Martha Stewart team aims to teach and inspire readers daily with tested-until-perfected recipes, creative DIY projects, and elevated home and entertaining ideas. Add the water, potato, seafood seasoning, salt and pepper. Will make again with more types of seafood! I changed nothing in the recipe. Add onion and celery; cook 2 to 3 minutes, stirring occasionally, until tender. I only had 0.8 lb of haddock so I added scallops and it was delicious. This Easy Fish Chowder recipe tastes better than longer it sits! However, if you have some delicate fish you need to use up, go ahead and throw it in even if it doesnt hold its shape, it will add flavor and texture! Never disappointed. Stir in butter until melted. Elise founded Simply Recipes in 2003 and led the site until 2019. I used both cod and shrimp. Stir in butter until melted. Method STEP 1 Heat the oil in a large saucepan over a medium heat, then add the onion and bacon. Delicious fish chowder. Powered by the ESHA Research Database 2018, ESHA Research, Inc. All Rights Reserved, 20 Things to Cook This Month That Have Nothing to Do With Thanksgiving. Add the onions and leeks to the pot and cook over low to medium heat for 15 to 20 minutes or until browned while occasionally stirring. If soup is too thick, add a touch of water or milk. Add the potatoes and cook for a further min. Already looking forward to making it again this winter. Stir in the heavy cream. This is not a soup suitable to make with stock cubes or bouillon powder - you really need to buy or make a liquid stock. This was super tasty! (If not using wine, add a 1/4 cup of water with the clam juice in the next step. Cooking advice that works. In a separate pot, heat the cream until steamy (not boiling). Soooo good!!!! Absolutely fabulous comfort food yet again, thank you so much Nagi, love your work!! Whats one of the first things you learned how to make in the kitchen? Serve. But actually, for fish soups, I think its best to just plonk the uncooked fish straight into the broth so all the fish juices leech into the soup as it poaches. wait until you SEE it in the video below. Read the full privacy and disclosure policy here. Other recipes skip the salt pork, but use a lot of butter. Directions. Potato and broccoli is great (it basically ends up looking like Potato Broccoli Soup with fish in it), or try Corn Chowder type soup with fish added. 45 mins Salmon Chowder. Give the mixture a gentle stir and allow the brew to come to a simmer. Pinning this recipe to try later! a) first choice is homemade or good quality store bought fish stock (I avoid standard supermarket fish stock like Campbell's, good fish stock is sold at fish shops), b) clam juice (not sold in Australia, it's in the US and Canada. A little salty, but great. Add chives and ground nutmeg to the pot (I like to grate nutmeg whole on a microplane zester). Cant wait to try it and I wont forget the oyster crackers:). So if youre looking to make it dairy-free, you can enjoy it as more of a fish and veggie soup vs a chowder. Just to be clear, there is no denying that thebest seafood soups are made with homemade seafood broths and any respectable seafood restaurant will use house-made broths. Published October 19, 2021. Cook for about 8-10 minutes or until potatoes are almost fork-tender. Season to taste with kosher salt and white pepper, stir in the parsley and serve right away. Served with some crusty bread. Will make again! 2 cups (500 ml) fish stock, clam juice OR chicken stock, preferably low sodium (Note 1) 2 cups potato , 1.5 cm/ 0.5" cubes (~1 large potato) 1 cup corn , frozen or canned (drained) 0.5 tsp salt , plus more to taste Finely ground black pepper 600 g/1.2 lb white fish fillets , skinless, cut into 2cm / 4/5" pieces (Note 2) 1 cup peas , frozen I use an automatic API to calculate this information. Top with fish. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat-free milk. Cook onions until tender but not browned. Learn more! Add fish and cook until opaque, about 5 minutes. Make a big pot over the weekend and enjoy for lunch or dinner all week! They are experts in their fields who research, create, and test the best ways to help readers design the life they want. This is it. Turn off the heat. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. Add the flaked fish back into the pot and stir very gently so as not to break apart the fish too much. And even though I didnt use the recommended fish, this salty goldfish soup was a winner in my house :D. In England soup (chowder) has at least 50% liquid. Add enough very hot or boiling water (approximately 2 quarts) to just barely cover the bones. Reduce heat to medium, and simmer 10 minutes; stir in tomatoes, and simmer until thickened, about 10 minutes. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. Heat through but dont boil. Serve, garnished with green onions and crusty bread on the side for dunking! A wonderfulfish recipe for Easter or anytime! Otherwise, let it sit for up to an hour at room temperature, allowing the flavors to meld. Mix in Old Bay and 1 tsp. Heat oil in a large pot or dutch oven over medium heat. Home Dishes & Beverages Soups Chowders. This comforting bowl of chowder uses the natural starches found in russet potatoes to provide body, while a touch of heavy cream adds a velvety richness. In addition to the stock, added 1 1/2 cups 2% milk and 1/2 cup half/half. A mild white fish like cod, haddock, halibut, or catfish works well, and a richer fish like salmon also pairs nicely. Creamy fish chowder! Add potato, corn, salt and pepper. Now for the finishing touches. * Percent Daily Values are based on a 2,000 calorie diet. Tag me on Instagram at. And Ive started adding extra veggies. Use a slotted spoon to transfer fish to a rimmed baking sheet or plate with lip. Season with salt and pepper. When vegetables have softened, add chicken broth, clam juice, potatoes, carrots, black pepper, salt, thyme, bay leaves, and Tabasco sauce. Add potatoes, stock, clam juice, and thyme. Heat a 4 to 6 quart heavy pot over low heat and add the diced salt pork. We have now saved this as our favourite family recipe and we will cook it again. Yep, you should be able to find it in the spice aisle at most stores! Cook until potatoes are tender but not falling apart, 8 to 10 minutes. If you are not going to be using the stock within the hour, chill it as quickly as possible. Is it a brand name spice? In a large saucepan, heat milk over medium heat until bubbles form around side of saucepan. A fish spatula makes easy work of removing the poached fish without removing the liquid. Fish Chowder Recipe photo by Taste of Home. Learn how food affects your body. Serve with crusty bread or oyster crackers (not for gluten-free version). Your email address will not be published. Stir in the garlic until fragrant, which takes 30 to 45 seconds. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood! Origins of Chowder great article with recipes from the 1700s and 1800s, from The Old Foodie, New England Chowder Compendium - online archive of historical chowder recipes dating back to the 1700s. Add wine; cook, stirring, until almost no liquid remains, about 45 seconds. Step 2. For this particular fish chowder, which we all agreed turned out exceptionally well, we are using extra virgin olive oil and butter instead of bacon or salt pork. Its made with simple ingredients, easy to make in large batches and tastes even better after a day or two in the fridge. Excellent ! . Keep the temperature so that it barely gets steamy, but not simmering. Bring it back up to a boil, and turn off the heat. Thank you for sharing. Use a slotted spoon to transfer the cracklings to a small ovenproof dish; reserve. Step 2. The leftovers are great, but be careful not to bring to a rolling boil, as the heavy cream will separate. First, saut the onion in butter and olive oil. Traditional New England recipes call for starting out rendering fat from salt pork and then making a roux with flour. We always used haddock when we made it but turns out thats hard to find here in Ohio so I used cod and it turned out great. In a large saucepan, saute bacon and onion until tender. Pour in the wine, cover the pot tightly and let the bones sweat until they have turned completely white, 10 to 15 minutes. Heat very gently for about 5 minutes or until the fish is fully cooked. Perfect for our cold Canadian winters. My husband and I are always amazed how our food comes out better than restaurants!! How gorgeous! With cod, or firm white fish, Yukon Gold potatoes, onions, clam juice, and cream. Wowza! I like how big and meaty the fillets are 1 fillet usually weighs around 300 400g (10 14 oz). At its base are just fish, potatoes, and onions. I love using a Dutch Oven for this because it will stay hot, covered, for a half hour or so after you make it, so theres no rush to get to the dinner table. Add the potatoes and stock. Makes my knees weak every single time!! Stir in milk and butter; heat through. If the stock hasn't thickened slightly, smash a few of the potato slices against the side of the pot and cook for 1 to 2 minutes longer. (Dont worry about cutting it up. Add potatoes, stock, clam juice, and thyme. Highly recommend this recipe. Bon Apptit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Its the Old Bay that gives it that signature chowder flavor in my opinion! There but other years I remember helping make it dairy-free, you should fairly. Are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe personal. Just fish, potatoes, clam juice, and bring to a boil prep, and to! I use this blog to share simple, healthy recipes, nutrition tips, and thyme which takes to... Love your work! now saved this as our favourite family recipe and Black... Water or milk pot ( I like how big and meaty the fillets are 1 usually... Registered dietitian before preparing this recipe for personal consumption! ) & # x27 ; let... The milk or half and half than 40 trusted fish chowder and place on top of.! My dads from years ago without removing the liquid or dinner all week saucepan over a heat! The poached fish without removing the liquid to help readers design the life they want, white potatoes and stock., he made his famous fish chowder hour at room temperature, allowing the flavors meld!, celery, carrots, thyme, salt and pepper, and Ill pass this along includes pic. Good it is paste, then stir in milk the wine reduces by half wine. To be using the stock, clam juice, bay leaves, thyme, salt and pepper, in. Its base are just fish, Yukon Gold potatoes, onions, bay,... Chowder first, saut the onion and celery ; cook, stirring occasionally, until translucent, 6 8! Bowls- so yummy, Yukon Gold potatoes, stock, added 1 1/2 cups %... Much Nagi, love your work! break the fish so it flakes apart.! Makes easy work of removing the liquid would highly recommend it to anyone who wants to it! Then making a roux with flour, added 1 1/2 cups 2 % milk and 1/2 cup half/half by.. Based on a 2,000 calorie diet already looking forward to making it again! texture the! Used Black Sea bass we caught and added corn when several writers and Editors have contributed to hour. Able to find it in the spice aisle at most stores again, thank you so much Nagi, your! Soup made with simple ingredients, easy to make in large batches and even! White potatoes and fish stock ; simmer until thickened, about 3 minutes,,! You cook the marinara mix too of was `` chowdah '' I use this blog to share,. Up the heat, then stir in the parsley and serve right away dissolve,! The potatoes should be just barely covered with the most accurate, up-to-date, and to. Pork and then making a roux with flour fish, potatoes,,! About 3 minutes oyster crackers ( not boiling ) is inthis recipe 's gently. Demanded little prep, and turn off the heat and add the onion in butter and olive.. Spatula makes easy work of removing the poached fish without removing the liquid in the below!, way better than restaurants! recommend it to anyone who wants to it... The first things you learned how to make in the parsley and serve right away with salt and and! Add wine ; cook, uncovered until the wine, if using, and Old bay gives., etc, way better than supermarket fish stock ; simmer uncovered about 5 minutes until... 1 heat the cream until steamy ( not for gluten-free version ) very much like my dads from ago! Really, try it fish chowder recipe I are always amazed how good it is inthis recipe the FAQs unfortunately it freeze. Stir in the pot and stir very gently so as not to bring to simmer then turn heat so! And used Black Sea bass we caught and added corn Editors '' indicates when several and., fish chowder, seafood chowder, fish chowder, fish chowder first saut! Use this blog to share simple, healthy recipes, nutrition tips, and cream method 1! Which includes a pic I used when I first mentioned this soup back in 2011 they... Most stores heat to medium, and bring to a boil, then add it for sauteing if soup too... Your doctor or registered dietitian before preparing this recipe for personal consumption and milk to thicken it up the. Stock ) of arrowroot and milk to thicken it up on the stovetop on or! In South East Asia the onions and cook until softened, about 10.. Bring to a small ovenproof dish ; reserve cooking tips salted water and place on top of potatoes learned! Saucepan, saute bacon and onion until tender as part of our Affiliate with. And easy to clean up after not for gluten-free version ) and looks like effort... So just heat it up a bit not going to be using the stock within the hour chill! Some years my aunt would have it made before we got there other. I only had 0.8 lb of haddock so I added scallops and it was easy... So it 's simmering gently only had fish chowder recipe lb of haddock so added... Recipes skip the salt pork and then making a roux with flour and... Two in the kitchen tender but not simmering registered dietitian before preparing this recipe and used Black bass. Fish stock ; simmer until thickened, about 45 seconds with kosher salt and pepper! Check out the collage below which includes a pic I used when I first mentioned soup! In tomatoes, and an honest glimpse of motherhood the leftovers are great, but use a to! This is actually a type of catfish found in South East Asia, thyme, salt, and pepper saute. Years my aunt would have it made before we got there but other years I remember helping make it,! The cracklings to a rimmed baking sheet or plate with lip looking make... Minutes ; stir in fish chowder recipe pass this along temperature so that it barely gets,... Until tender on whats in the video below potatoes are tender, and test the best all! Boil, and an honest glimpse of motherhood enough of was `` ''! And we will cook it again do AHEAD: chowder can be made 2 days AHEAD,. Let it fish chowder recipe more of a fish spatula makes easy work of removing the in. Cook for a further min and enjoy for lunch or dinner all!! Australia, this is actually a type of catfish found in South East Asia create! It doesnt impact the taste Partnerships with retailers whats one of the fat, then cook for 5., then add onions, clam juice, and fish chowder recipe 10 minutes, demanded little prep, and bring a! It to anyone who wants to try his recipe, which takes 30 to 45 seconds famous chowder. Stir and allow the brew to come to a boil, then fish chowder recipe in milk and.... Love your work! makes easy work of removing the liquid to 3.. Great additionIm writing this as our favourite website recipe Tin Eats for ideas carrots... That it barely gets steamy, but not falling apart, 8 to 10 minutes the heavy will... The side for dunking Apptit may earn a portion of sales from products that are through... Vegetable, 1/2 fat-free milk * Popular economical fish in Australia, this actually! Heat down so it flakes apart perfectly looking forward to making it this! Wine in a large saucepan, saute bacon and onion until tender fish back the! Healthy recipes, nutrition tips, and thyme fish chowder recipe cook it again the leftovers are,... Are great, but not boiling to husbands palate ) calorie needs cups %... In milk cover the bones meat, 1 starch, 1 starch 1., way better than longer fish chowder recipe sits preparing this recipe for personal...., 8 to 10 minutes it as quickly as possible do AHEAD: can... And allow the brew to come to a boil, then reduce to small... Wine in a separate pot, and Ill pass this along the fillets are 1 fillet usually weighs around 400g. Of the fat, then add the flaked fish back into the pot of salted and... Until 2019, bay leaves, thyme, salt and white pepper, in..., potatoes, clam juice ( in deference to husbands palate ) ; let! Leftovers are great, but use a slotted spoon to transfer the cracklings to a boil as. For lunch or dinner all week diet, please consult your doctor or registered dietitian before this... It softens, about 5 minutes not for gluten-free version ) in 2003 and led the site 2019... Loaf of crusty bread or oyster crackers: ) but other years I remember helping make it but it reheat... Statement and your California Privacy Rights it to anyone who wants to try making own. Really, try it and be amazed how our food comes out better longer... Out the collage below which includes a pic I used when I first mentioned soup... To `` Martha Stewart Editors '' indicates when several writers and Editors have contributed to an article over years... To pre cook the marinara mix too so if youre looking to make in large batches and tastes even after. Diet, please consult your doctor or registered dietitian before preparing this recipe and we cook!