Fish chowder


fish chowder

This comforting dish is low in calories but packs a nutritional punch. It’s important during the winter months to eat a nourishing diet that can help support our immunity. This chowder is rich in iron, selenium and zinc, which all play a role in immunity. It is difficult to get enough vitamin D in winter as our sunlight is limited, but oily fish, such as the salmon in this dish, offer one of the few dietary sources that contributes to our intake.



Ingredients

  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 1 leek, finely chopped
  • 1 bay leaf
  • 1 garlic clove, minced
  • 500ml hot fish or vegetable stock
  • 250ml skimmed milk
  • 200g potatoes, chopped into rough 1 centimetre dice
  • 100g skinless smoked white fish eg haddock, diced
  • 100g skinless white fish, eg hake or pollock, diced
  • 100g kale, tough stalks removed and ripped into bite-size pieces
  • 1 x 198 g tin sweetcorn, drained
  • 2 tbsp light creme fraiche
  • 75g smoked salmon offcuts
  • 100g clams or mussels, optional
  • 2 tbsp freshly chopped chives, chopped
  • 2 tbsp chopped dill, chopped
  • Brown soda bread, to serve

Method

  1. Heat the oil and butter in a large, lidded, pan set over a medium heat, add the chopped leek and bay leaf and slowly fry until soft and translucent - about 10min. Add the garlic clove and fry for a further 3 minutes until fragrant.
  2. Add the stock and milk, then bring to the boil. Add the chopped potatoes, then simmer for 10 - 15 minutes, or until potatoes are tender.
  3. Stir in the smoked fish, white fish, kale and sweetcorn and simmer for 3 minutes, add the creme fraiche, smoked salmon offcuts and clams/mussels (if using).
  4. Place a lid on the pan and cook for a further 3 minutes, until the mussels/clams have opened. Carefully stir through half of the herbs and season with a little salt and a good amount of black pepper.
  5. Serve in bowls garnished with the remaining herbs and with the brown bread on the side.
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