Fresh & light chowder
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Fresh & light chowder

By Good Food

There’s no need for shop-bought soup with this quick and nutritious recipe

  • Prep:10 mins
    Cook:40 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 255
  • fat 3g
  • saturates 1g
  • carbs 40g
  • sugars 15g
  • fibre 5g
  • protein 20g
  • salt 1.09g

Ingredients

  • 100g smoked haddock fillets and 100g unsmoked, skin on
  • 500ml skimmed milk
  • 500ml vegetable stock
  • 2 thyme sprigs
  • 1 tsp vegetable oil
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 leek, sliced
  • 1 large sweet potato, diced
  • 200g can sweetcorn in water, drained
  • 50g red lentils
  • small handful parsley, chopped
  • crusty bread, to serve

Method

  1. Place the fish in a deep frying pan, then add the milk, stock and thyme. Bring to the boil and take off the heat; leave until cool enough to handle. Take out the fish (reserving the liquid), peel off the skin and flake the fish onto a plate, to use later.

  2. Meanwhile, heat the oil in a large saucepan. Gently fry the onion, garlic and leek for 8-10 mins until soft and translucent. Add the sweet potato, sweetcorn and lentils, then pour over the liquid you cooked the fish in. Bring to the boil and simmer for 30 mins. Check the seasoning and semi-blitz with a hand blender – I like to leave it quite rough. Add the flaked fish and chopped parsley. Serve piping hot with some crusty bread.

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