CREAMY COD CHOWDER STEW
281
Ingredients:
- 150g White Fish (Cod, Barramundi, Basa, Prawns, Calamari, Dori, Ling, Snapper, Whiting)
- 100g Carisma potatoes, cubed
- 350ml low-fat almond milk
- 10g parsley, leaves finely chopped, stalks reserved
- 20g spring onions, whites, and greens separated, both finely chopped
- 1 tablespoon plain flour
- 2g zest and juice 1 lemon
- Salt and pepper to taste
Instructions:
- Bring a saucepan of salted water to a boil, add the potatoes, and boil until almost tender – about 4 minutes. Drain well.
- 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 minutes. Lift the fish out and break it into large chunks. Discard the parsley stalks but keep the milk.
- Into the ilk, put the spring onion whites, and flour. Bring to a simmer, whisking continuously, until the sauce has thickened and become smooth. Turn the heat down, add the drained potatoes, the lemon zest, and half the juice, and cook gently for 5 minutes, 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. Serve in a shallow bowl and enjoy.
Nutrition Facts:
- Calories: 281 Cal
- Protein: 36.3g
- Carbs: 29.7g
- Fat: 4.3g
