Fish Chowder Recipe

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There are many versions of chowder including corn chowder and seafood chowder. Chowder is a thick soup, with many including cream and are heavy as a result.

Our version is light and low fat, and using your favourite fish makes it a great winter warmer.

One serve of this recipe represents 21% of the recommended daily energy intake of an average person.

This recipe is a low fat, low sugar and a good source of protein.

Energy per 100g:

302kJ - 72Cal

Fat per 100g:

2.4g

   

This recipe serves 4.

 
   

Recipe Ingredients:

  • 1 leek, washed and sliced
  • 2 cloves garlic, crushed
  • 3 short cut bacon slices, diced (aka Canadian bacon)
  • 3 teaspoons cornflour mixed with ¼ cup cold water
  • 3 large potatoes, diced
  • 2 cups skim milk
  • 2 cups fish stock
  • 400g Firm White Fish, cut into large chunks
  • Squeeze juice 1 lemon
  • ½ cup corn
  • Cracked pepper
  • 2 tbls olive oil

Recipe Method:

  1. In a large pot heat ½ oil and cook bacon for 4mins.  Add remaining oil and leeks, turn down heat to med and sauté leeks for 5-8 mins.  Add garlic and cook for 1 minute longer.
  2. Place your potatoes  and corn into pot with stock and milk, turn heat down to low and simmer for 10 mins or until potatoes are nearly cooked.  Season with cracked pepper.
  3. Now add the fish  and lemon juice, and simmer for 5 minutes.
  4. Thicken sauce with cornflour and water mixture, should thicken in 1 minute, and continue to stir.
  5. Serve immediately with a slice of crusty bread and garnish with chives.

Recipe Nutrition Panel:

 Servings: 4
 Serving size: 624g

 

Average Serve

Average 100 g

Energy 1880 kJ 302 kJ
  449 Cal 72 Cal
Protein 40.9 g 6.6 g
Fat, total 15.3 g 2.4 g
- saturated 4.6 g 0.7 g
Carbohydrate 33.4 g 5.4 g
- sugars 13.6 g 2.2 g
Sodium 782 mg 125 mg

Recipe Suggestions:

Extra Stuff:

Yummy!

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