Smoked fish chowder

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

This low calorie, delicious one pot smoked fish chowder recipe is light but really satisfying for lunch or a light meal. High in calcium and fibre, so easy and quick to make in 25 minutes.

Serves: 1

Time to make: 25 mins

Ingredients

More weights & measures

1 teaspoon olive oil
1 medium potato, scrubbed and finely diced
1 spring onion, sliced
1 small clove garlic, peeled and diced
½ teaspoon smoked paprika, plus an extra sprinkle, to garnish
½ cup skim milk
1 cup broccoli florets
¼ cup frozen corn sweetcornXkernels
50g flaked smoked fish (eg. salmon, kahawai)
2 tablespoons light sour cream
1 tablespoon chopped fresh parsley

Instructions

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In a heavy-based pot, heat olive oil over a medium heat. Add potato, spring onion, garlic and smoked paprika and cook, stirring, for 5 minutes.
Add milk and 1 cup of water and bring to a simmer. Add broccoli and cook for 5 minutes. Add corn kernels and smoked fish, reserving a handful of fish, and cook until fish is heated through. Remove from heat and add half the sour cream, stirring to combine.
If you like it thick and creamy, remove 1 cup of the chowder and set aside. Blend remaining chowder. Add the chunky chowder back in, plus the reserved fish.
Serve garnished with remaining sour cream, parsley and a sprinkle of smoked paprika.

Variations

Make it gluten free: Check paprika, smoked fish and sour cream are gluten free.

Nutrition Info (per serve)

Calories 352 cal

Kilojoules 1470 kJ

Protein 23 g

Total fat 10 g

Saturated fat 3 g

Carbohydrates 40 g

Sugar 13 g

Dietary fibre 8 g

Sodium 600 mg

Calcium 290 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.