Fish Chowder

Fish Chowder

There are many versions of chowder, many tend to be a thick soup which include cream hence being quite heavy. Our version has no cream so it is light but still filling.<br>

CAL P/SERVE
449
kJ P/SERVE
1880
FAT P/SERVE
15.3g
CARBS P/SERVE
33.4g
PROTEIN P/SERVE
40.9g
SUGAR P/SERVE
13.6g
SODIUM P/SERVE
782g
FAT
%
2.4%
ENERGY RDI%
21.6%

We have used snapper for our fish however you can use any white firm fish that is in season. Bacon can be substituted with pancetta or ¼ chorizo for a smokey flavour.

This recipe is low fat, low sugar and high protein.

Ingredients

  • 400g firm white fish, cut into large chunks
  • 1 leek, washed and sliced
  • 2 cloves garlic, crushed
  • 3 short cut bacon slices, diced
  • 3 tsp. cornflour mixed with ¼ cup cold water
  • 3 large potatoes, diced
  • 1/2 cup corn
  • 2 cups skim milk
  • 2 cups fish stock
  • 2 tbsp. olive oil
  • Squeeze juice 1 lemon
  • Cracked pepper

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.

Nutrition Table

Servings: 4 Serving size:624g
Average Serve Average 100g
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

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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