Name: Lighter fish chowder
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Cuisine: American
Ingredients: 1 ½ tbsp rapeseed oil; 3 slices prosciutto trimmed of fat, cut into strips; 2-3 leeks thinly sliced (about 320g trimmed weight); 2 plump garlic cloves finely chopped; 3 thyme sprigs (preferably lemon thyme), plus extra leaves to garnish; 2 bay leaves; 650g floury potato such as Desiree or Maris Piper, unpeeled, scrubbed, sliced 5mm thick; 600ml hot vegetable stock from a good-quality cube or powder (we used Marigold bouillon); good pinch of chilli flakes; 250g skinless salmon fillet; 250g skinless pollack or haddock fillets; 3 tbsp half-fat crème fraîche; snipped chives to garnish

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Lighter fish chowder

Lighter fish chowder

Angela Nilsen

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Serves 4

Easy

Prep: 20 mins

Cook: 35 mins

A star rating of 4.5 out of 5.7 ratingsRate

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A healthier version of the classic American soup that uses salmon and pollack, plus fat-trimmed prosciutto and half-fat crème fraîche

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 ½ tbsp rapeseed oil
3 slices prosciutto

trimmed of fat, cut into strips
2-3 leeks

thinly sliced (about 320g trimmed weight)
2 plump garlic cloves

finely chopped
3 thyme

sprigs (preferably lemon thyme), plus extra leaves to garnish
2 bay leaves
650g floury potato

such as Desiree or Maris Piper, unpeeled, scrubbed, sliced 5mm thick
600ml hot vegetable stock

from a good-quality cube or powder (we used Marigold bouillon)
good pinch of chilli flakes
250g skinless salmon fillet
250g skinless pollack

or haddock fillets
3 tbsp half-fat crème fraîche
snipped chives

to garnish

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Nutrition: per serving

kcal398
fat15.4g
saturates3.3g
carbs32.1g
sugars4.5g
fibre7.1g
protein31.9g
salt0.9g

low

Method

step 1

Heat 1 tbsp of the oil in a large, deep sauté pan. Tip in the prosciutto and fry for 2 mins until crisp. Remove with a slotted spoon, letting any excess oil drain back into the pan. Set aside. Add the rest of the oil and fry the leeks, garlic, thyme and bay for 2-3 mins until the leeks are starting to soften but keeping their colour. Add the potatoes and fry for 2 mins, turning occasionally. Pour in the stock with an extra 100ml boiling water and gently press the potatoes down so that they are just covered. Bring to the boil. Boil quite vigorously, uncovered, over a high heat for 10 mins until the potatoes are almost cooked. The liquid should have thickened very slightly. Scatter in the chilli flakes, some pepper and a pinch of salt.
step 2

Lower the heat to medium and lay the whole fish fillets on top of the potatoes. Season the fish with pepper and gently press down into the broth so that the fillets are only just submerged. Cover and simmer for about 5 mins or until the fish is almost cooked (timing will depend on the thickness of the fillets). Remove from the heat and sit for another 5-10 mins, so that the fish can gently finish cooking. Remove the thyme and bay leaves. Still off the heat, spoon in the crème fraîche and gently swirl around in the broth until it looks creamy.
step 3

To serve, gently and briefly reheat. Divide the potatoes and fish (let the fish break into large pieces as you lift it out of the pan) into wide, shallow bowls. Spoon the broth around and scatter with chives, a few thyme leaves and the crisp prosciutto.

RECIPE TIPS

HOW WE MADE IT HEALTHIER

Using salmon as well as white fish gives the dish a good helping of omega-3 fatty acids, which are good for heart health; We used rapeseed oil instead of butter, reducing saturated fat levels; We added leek to boost the veg count; By using prosciutto instead of bacon or lardons, salt and fat were reduced; Keeping the skin on the potatoes increased the fibre levels.

Recipe from Good Food magazine, June 2013

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A star rating of 4.5 out of 5.7 ratings

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