Creamy cod chowder stew

Creamy cod chowder stew

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(4 ratings)

Prep: 10 mins Cook: 20 mins

Easy

Serves 2
This fish one-pot with smoked haddock and cod may taste rich, but is actually low-fat and low-calorie - a quick and easy weeknight dinner

Nutrition and extra info

Nutrition: per serving

  • kcal443
  • fat6g
  • saturates3g
  • carbs53g
  • sugars16g
  • fibre10g
  • protein39g
  • salt1.9g
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Ingredients

  • 200g floury potatoes, cubed
    Potato

    Potato

    po-tate-oh

    The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

  • 200g parsnips, cubed
    Parsnip

    Parsnip

    par-snip

    The fact that the parsnip is a member of the carrot family comes as no surprise - it looks just…

  • 140g skinless cod fillet
    Cod

    Cod

    kod

    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • 140g skinless undyed smoked haddock fillets
  • 500ml semi-skimmed milk

    Milk

    mill-k

    One of the most widely used ingredients, milk is often referred to as a complete food. While cow…

  • ¼ small pack parsley, leaves finely chopped, stalks reserved
    Parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 6 spring onions, whites and greens separated, both finely chopped
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 2 tbsp plain flour
  • zest and juice 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 tbsp chopped parsley
    Parsley

    Parsley

    par-slee

    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • crusty wholemeal bread, to serve

Method

  1. Bring a saucepan of salted water to the boil, add the potato and parsnips, and boil until almost tender – about 4 mins. Drain well.

  2. Meanwhile, put the fish in a pan where they will fit snugly but not on top of each other. Cover with the milk, poke in the parsley stalks and bring the milk to a gentle simmer. Cover the pan, turn off the heat and leave to sit in the milk for 5 mins. Lift the fish out and break into large chunks. Discard the parsley stalks but keep the milk.

  3. Put the spring onion whites, milk and flour in a saucepan together. Bring to a simmer, whisking continuously, until the sauce has thickened and become smooth. Turn the heat down, add the drained potatoes and parsnips, the lemon zest and half the juice, and cook gently for 5 mins, stirring occasionally. Stir in the spring onion greens, fish and parsley, and taste for seasoning – it will need plenty of pepper, some salt and maybe more lemon juice from the leftover half. Divide between two shallow bowls, serve with chunks of crusty bread and enjoy.

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Comments, questions and tips

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Comments (3)

Sarahe97's picture
2.5

Not bad but needed loads of seasoning and the sauce was too lemony. Could have done without the lemon zest.

Baldock 46's picture
2.5

The sauce of flour and milk (no fat) was not pleasant,
adding creme fraiche made it palatable, but adding calories

Frantic Flapjack's picture
3.75

This was light, lemony and lovely. A very good chowder.

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