

Smoked fish chowder
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
Units: Metric | Imperial (US)
- 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
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Instructions
- 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 352cal
-
Kilojoules 1470kJ
-
Protein 23g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 13g
-
Dietary fibre 8g
-
Sodium 600mg
-
Calcium 290mg
-
Iron 4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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