Healthy seafood chowder

    Healthy seafood chowder

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    About this recipe: An easy, healthy, low fat seafood chowder that tastes great! It has a lightly smoky flavour from the haddock.

    Essex, England, UK

    Serves: 4 

    • 100g smoked haddock
    • 100g unsmoked haddock
    • 500ml skimmed milk
    • 500ml vegetable stock
    • 2 sprigs thyme
    • 1 teaspoon vegetable oil
    • 1 onion, finely chopped
    • 1 leek, sliced
    • 1 clove garlic, finely chopped
    • 1 large sweet potato, peeled and diced
    • 50g red lentils
    • 200g sweetcorn, tinned or frozen

    Prep:20min  ›  Cook:45min  ›  Extra time:1hr cooling  ›  Ready in:2hr5min 

    1. In a large saucepan place both the smoked and unsmoked haddock (leave on skin). Add milk, vegetable stock, and thyme. Bring to the boil, then remove from the heat to cool. This will not only cook the fish but infuse the liquid with its flavour.
    2. After an hour (more or less) remove fish from liquid, remove skin and any bones and flake into pieces, not too small. Leave to one side as will be added at the end. Remove thyme sprigs and discard.
    3. Heat vegetable oil in a large pan. Add onions, leek and garlic and sauté until soft (not coloured), about 8 minutes.
    4. Add onion mix to liquid, along with sweet potato, lentils and drained sweetcorn.
    5. Bring to the boil and simmer for about 30 minutes (check the cooking time on your lentils). Has a tendency to look a bit 'scummy' at this point. Don't worry, it's supposed to!
    6. Using a hand blender, blitz until you have your desired consistency. It's nice to leave some chunkier pieces but if you want smooth, it's up to you. Check seasoning.
    7. Add the flaked fish back into the chowder and reheat slowly. Be careful not to stir too enthusiastically or you'll break up the fish pieces. Serve and enjoy!

    Freezing tip

    Allow to cool completely before freezing. Defrost thoroughly. Bring up to boil slowly when reheating. Freezes really well.


    You can pretty well use any smoked and unsmoked fish of this type (white fish) - oilier fish (salmon/tuna/trout) don't work.

    Other ideas

    Vegetarian option: Leave out the fish and use vegetable stock. Chicken: Poach chicken for about 20 minutes in chicken/vegetable stock and milk mix, everything else the same. Add extra sweetcorn at the end; gives a nice crunch. Use white potatoes. Add carrots when adding veg to liquid.

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