Dishy fish chowder

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Good Food

3 ratings

Recipe by Good Food

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1. Heat the oil in a large frying pan or wok. Dry the potatoes in kitchen paper and tip into the hot fat. Cook them covered over a medium to high heat for 5 minutes, stirring occasionally, until the potatoes are golden. Add the onion and garlic and cook for 3-4 minutes more on a fairly high heat until the onion is nicely browned.
2. Stir in the tomatoes, the tomato purée, thyme and soy sauce, and let it bubble away for a couple of minutes to make a sauce. Stir in the beans and salt and pepper, then sit the fish on top, tucking it into the sauce. Don't stir or the fish will break up. Cover and simmer for 4 minutes, just until the fish is cooked. Serve sprinkled with parsley.

PER SERVING

306 kcalories, protein 32g, carbohydrate 29g, fat 7 g, saturated fat 1g, fibre 7g, salt 0.96 g

'I was surprised by adding cannellini beans - they tasted really good and complemented the dish.'

Latest comments and suggestions

• Linda

  23 November 2007

  Linda rated and commented on this recipe

  

  I have been making this recipe ever since it first appeared in Good Food around 2002 - it is easy, healthy and a firm favourite

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• foodie

  07 January 2008

  foodie rated and commented on this recipe

  

  This was the only failure I've ever had with Good Food recipes. I had to give it a lot more time before the fish and potatoes were cooked. Taste was good

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• philosophy

  14 March 2008

  philosophy rated this recipe

  

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• basu

  07 October 2008

  basu commented on this recipe

  it was quite good, and pretty quick to make! a filling meal! i'm going to make it more often!

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Ingredients

• 2 tbsp oil , olive or sunflower
• 1 large potato , peeled and cut into big chunks
• 1 medium onion , chopped
• 1 fat garlic clove , finely chopped, or 1 tsp garlic paste
• 2 x 400g cans chopped tomatoes
• 2 tbsp tomato purée
• ½ tsp dried thyme
• splash of soy sauce
• 410g can cannellini beans , drained and rinsed
• 500g plump white fish fillets, such as cod or hoki, in big chunks
• a handful of fresh parsley , chopped

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Difficulty and servings

Serves 4

Preperation and cooking times

Prep 20 mins

Super healthy

Ingredients

• 2 tbsp oil , olive or sunflower
• 1 large potato , peeled and cut into big chunks
• 1 medium onion , chopped
• 1 fat garlic clove , finely chopped, or 1 tsp garlic paste
• 2 x 400g cans chopped tomatoes
• 2 tbsp tomato purée
• ½ tsp dried thyme
• splash of soy sauce
• 410g can cannellini beans , drained and rinsed
• 500g plump white fish fillets, such as cod or hoki, in big chunks
• a handful of fresh parsley , chopped

PER SERVING

306 kcalories, protein 32g, carbohydrate 29g, fat 7 g, saturated fat 1g, fibre 7g, salt 0.96 g

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