Name: Creamy cod chowder stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Cuisine: American
Ingredients: 200g floury potatoes cubed; 200g parsnips cubed; 140g skinless cod fillet; 140g skinless undyed smoked haddock fillets; 500ml semi-skimmed milk; ¼ small pack parsley leaves finely chopped, stalks reserved; 6 spring onions whites and greens separated, both finely chopped; 2 tbsp plain flour; zest and juice 1 lemon; 2 tbsp chopped parsley; crusty wholemeal bread to serve

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Creamy cod chowder stew

Creamy cod chowder stew

Sarah Cook

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Serves 2

Easy

Prep: 10 mins

Cook: 20 mins

A star rating of 3.9 out of 5.14 ratingsRate

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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

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Homemade bread

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Ingredients

Nutrition

Units:

MetricUS

200g floury potatoes

cubed
200g parsnips

cubed
140g skinless cod

fillet
140g skinless undyed smoked haddock

fillets
500ml semi-skimmed milk
¼ small pack parsley

leaves finely chopped, stalks reserved
6 spring onions

whites and greens separated, both finely chopped
2 tbsp plain flour
zest and juice 1 lemon
2 tbsp chopped parsley
crusty wholemeal bread

to serve

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Nutrition: per serving

kcal443

low
fat6g

low
saturates3g
carbs53g
sugars16g
fibre10g
protein39g
salt1.9g

Method

step 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.
step 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.
step 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.

Recipe from Good Food magazine, December 2014

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A star rating of 3.9 out of 5.14 ratings

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