Load up all your favourite seafood into this hearty chowder.
Ingredients
- 40g butter
- 1 onion, roughly chopped
- 1 large carrot, roughly chopped
- 1 large stick celery, roughly chopped
- 2 tablespoons plain flour
- 4 cups (750ml) fish stock
- 3 cups (750ml) milk
- 12 raw prawns, peeled leaving tails intact, deveined
- 12 mussels, scrubbed, debearded
- 1 salmon fillet, skin removed, cut into 2cm pieces
- 2 tablespoons chopped flat-leaf parsley
- salt and cracked black pepper
Method
- Step 1Melt the butter in a large saucepan over medium-low heat. Add the onion, carrot and celery and cook for 3 minutes or until softened (do not brown).
- Step 2Add the flour and stir until the mixture bubbles and begins to come away from side of pan. Cook for another 2 minutes then remove from heat. Stir in the fish stock and milk, scraping to dislodge any sediment on the base of pan to avoid lumps forming in the soup.
- Step 3Return pan to heat, reduce to low and cook for 25 minutes. Add the prawns, mussels, salmon and parsley and cook for another 4-5 minutes or until seafood is just cooked through. Season with salt and pepper.
- Step 4Ladle soup between serving bowls and serve immediately.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1830 kj
Energy
22g
Fat Total
11g
Saturated Fat
2g
Fibre
39g
Protein
173mg
Cholesterol
1355.98mg
Sodium
15g
Carbs (sugar)
20g
Carbs (total)
All nutrition values are per serve
- Author: Kate Murdoch
- Image credit: Emma Reilly
- Publication: Taste.com.au
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