Chunky fish chowder

You can use any firm white fish you have available in this healthy chowder, which is packed full of omega-3 fatty acids

  • Prep:15 mins
    Cook:25 mins
  • Serves 5
  • Easy

Nutrition per serving

  • kcal 425
  • fat 13g
  • saturates 4g
  • carbs 47g
  • sugars 3g
  • fibre 4g
  • protein 33g
  • salt 0.82g

Ingredients

  • 2 tsp olive oil
  • 2 leeks, finely sliced
  • 550g potatoes, cut into small cubes
  • 1l fish stock
  • 1 lemon, zest only
  • 300ml whole milk
  • 330g can sweetcorn, rinsed and drained
  • 250g skinless, boneless salmon, cut into chunks
  • 250g skinless, boneless white fish, cut into chunks
  • handful chives, snipped with scissors
  • 2 tbsp double cream (optional)

Tip

Freezing
Can be cooled and frozen for up to 1 month. Defrost thoroughly in the fridge, then heat through very gently on the hob or in the microwave to avoid overcooking the fish.
MPU 2

Method

  1. Heat the oil in a large saucepan, tip in the leeks and fry gently for 5 mins until softened, but not coloured. Add the potatoes and cook for a further min. Pour in stock and lemon zest, cover and simmer for 12-15 mins or until the potatoes are tender. With a slotted spoon, remove half the potatoes and leeks from the stock and set aside.

  2. Transfer the remaining potatoes, leeks, stock and milk into a blender or food processor and whizz until smooth. Pour back into the pan, add the sweetcorn, fish and reserved vegetables. Cover and gently heat for 3-4 mins until the fish is just cooked through – don’t boil. Stir in chives and cream, if using, then season to taste.

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