Dishy fish chowder

Dishy fish chowder

  • Rating: 4 out of 5.14 ratings
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  • Preparation and cooking time
    • Prep:
  • Easy
  • Serves 4

A superhealthy, satisfying meal in itself

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal306
fat7g
saturates1g
carbs29g
sugars0g
fibre7g
protein32g
low insalt0.96g
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Ingredients

Method

  • STEP 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.

  • STEP 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.

Goes well with

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    Rating: 4 out of 5.14 ratings
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