Dishy fish chowder

Dishy fish chowder

A superhealthy, satisfying meal in itself

Difficulty and servings

Easy

Serves 4

Preperation and cooking times

Preparation time

Prep 20 mins

Super healthy

Method

  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

Recipe from Good Food magazine, April 2003.

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Taste team comment

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

Latest comments and suggestions

  • 23 November 2007

    Linda rated and commented on this recipe

    5 stars

    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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  • 07 January 2008

    foodie rated and commented on this recipe

    1 stars

    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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  • 14 March 2008

    philosophy rated this recipe

    5 stars

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  • 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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Difficulty and servings

Easy

Serves 4

Preperation and cooking times

Preparation time

Prep 20 mins

Super healthy

This chowder is high in fibre and vitamin C.

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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PER SERVING

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

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