- 0:10 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
A creamy, delicious chowder ready in 30 minutes.
Ingredients
- 1 tablespoon vegetable oil
- 1 leek, trimmed, sliced
- 200g middle bacon rashers, trimmed, chopped
- 2 tablespoons plain flour
- 3 cups fish stock
- 2 desiree potatoes, peeled, cut into 2cm pieces
- Large pinch of ground nutmeg
- 1 1/3 cups milk
- 400g skinless firm white fish fillets, cut into 2cm pieces (see Notes)
- 1/3 cup pure cream
- 1 cup frozen corn kernels
- 125g hot-smoked salmon, flaked
- 1/4 cup chopped fresh flat-leaf parsley leaves
Method
- Step 1Heat oil in a large saucepan over medium heat. Add leek and bacon. Cook, stirring, for 5 minutes or until leek has softened. Stir in flour. Cook for 2 minutes.
- Step 2Gradually stir in stock and 1 cup cold water. Bring to a simmer. Add potato. Simmer, partially covered, for 5 minutes or until potato is almost tender.
- Step 3Add nutmeg, milk and fish. Return to a simmer. Simmer for 5 minutes or until fish is just cooked through. Add cream and corn. Cook for 3 minutes or until heated through. Season with salt and pepper. Ladle into bowls. Top with salmon and parsley. Serve.
- High protein
- Low carb
- Lower gi
Nutrition
2194 kj
Energy
24.6g
Fat Total
10.7g
Saturated Fat
4g
Fibre
45.7g
Protein
124mg
Cholesterol
1340mg
Sodium
28.1g
Carbs (total)
All nutrition values are per serve
Notes
We used barramundi fillets for this recipe. You could also use blue-eye fillets.
Make this recipe ahead (omit salmon and parsley). Store in an airtight container. Refrigerate for a day. To reheat, put in a saucepan over medium-low heat, stirring occasionally, for 20 minutes or until hot. Serve with salmon and parsley.
- Author: Amira Georgy
- Image credit: Andrew Young and Guy Bailey
- Publication: Super Food Ideas
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