Healthier seafood chowder

Healthier seafood chowder
  • Serves icon Serves 4-6
  • Time icon Hands-on time 45 minutes

A healthy makeover transforms this seafood chowder into a lower-in-fat and lower-in-calorie recipe.

delicious. makeover (per 500g)
280kcals, 6.5g fat (3.2g saturated), 33.2g protein, 22g carbs (4g sugars), 1.8g salt, 2.5g fibre

Traditional version (per 500g)
426kcals, 19g fat (8.9g saturated), 36g protein, 27.6g carbs (3.6g sugars), 2.1g salt, 2.9g fibre

Ingredients

  • 20g unsalted butter
  • 1 onion, finely chopped
  • 2 garlic cloves, chopped
  • ¼ tsp cayenne pepper
  • 1 bay leaf
  • Pinch ground mace
  • 500g potatoes, such as maris piper, cubed
  • 2 tbsp plain flour
  • 300ml whole milk
  • 700ml good-quality fresh fish stock (see tips)
  • 250g sustainable smoked haddock, skinned and cut into large pieces
  • 250g sustainable pollock, skinned and cut into large pieces
  • 300g sustainable raw peeled and deveined king prawns
  • 500g sustainable mussels, cleaned, beards removed (see tips)
  • Large bunch fresh flatleaf parsley, chopped
  • Squeeze lemon juice

Method

  1. Melt the butter in a large, deep saucepan over a low heat. Add the onion and fry for 5 minutes, then add the garlic, cayenne pepper, bay leaf and mace. Cook for 2-3 minutes.
  2. Add the potatoes and gently sauté for 5 minutes, then sprinkle over the flour and fry, stirring, for 1 minute. Add the milk and fish stock, then simmer for 25 minutes, stirring regularly, until the broth has thickened to the consistency of double cream and the potatoes are tender (see make ahead).
  3. Add the smoked haddock and the pollock to the pan, then simmer over a low heat for lighter eating. 3 minutes. Add the prawns and mussels and cook for a further 5 minutes or until the fish flakes easily and the mussel shells are open (see tips).
  4. Stir through the parsley and a good squeeze of lemon juice, taste and season with salt and pepper, then serve in bowls.

delicious. tips

  1. For the best tasting result, we recommend using good-quality fresh fish stock in this recipe. Discard any live mussels with broken shells and those that remain open when tapped firmly on the work surface. Also, discard any mussels that remain closed after cooking.

  2. Prepare the base of the chowder up to a day in advance: follow the recipe to the end of step 2 and allow to cool, then keep in the fridge, covered with cling film. The next day, continue from step 3.

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