Name: Dishy fish chowder
Prep time: 20 min
Total time: 20 min
Yield: 4
Cuisine: British
Ingredients: 2 tbsp oil olive or sunflower; 1 large potato peeled and cut into big chunks; 1 medium onion chopped; 1 fat garlic clove finely chopped, or 1 tsp garlic paste; 2 x 400g cans chopped tomatoes; 2 tbsp tomato purée; ½ tsp dried thyme; splash of soy sauce; 410g can cannellini beans drained and rinsed; 500g plump white fish fillets, such as cod or hoki, in big chunks; a handful of fresh parsley chopped

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Dishy fish chowder

Dishy fish chowder

Good Food team

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Serves 4

Easy

Prep: 20 mins

A star rating of 4.1 out of 5.18 ratingsRate

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A superhealthy, satisfying meal in itself

Healthy

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Ingredients

Nutrition

Units:

MetricUS

2 tbsp oil

olive or sunflower
1 large potato

peeled and cut into big chunks
1 medium onion

chopped
1 fat garlic clove

finely chopped, or 1 tsp garlic paste
2 x 400g cans chopped tomatoes
2 tbsp tomato purée
½ tsp dried thyme
splash of soy sauce
410g can cannellini beans

drained and rinsed
500g plump white fish

fillets, such as cod or hoki, in big chunks
a handful of fresh parsley

chopped

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Nutrition: per serving

kcal306
fat7g
saturates1g
carbs29g
sugars0g
fibre7g
protein32g
salt0.96g

low

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.

Recipe from Good Food magazine, May 2002

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A star rating of 4.1 out of 5.18 ratings

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