Creamy Fish Chowder

Creamy Fish Chowder

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Servings: 4
Calories: 608

Ingredients
 

  • 1 lb fish trimmings
  • 1 bay leaf
  • 3/4 pint water
  • 1 oz low fat spread cut into pieces
  • 3 oz rindless bacon finely chopped
  • 2 medium onions chopped
  • 1 lb potatoes peeled and diced
  • 1/2 pint skimmed milk
  • 1 tsp thyme
  • 1/2 tsp freshly grated nutmeg
  • Sea salt and freshly ground black pepper
  • 1 lb whitefish fillets cut into 1.25 cm (1/2 inch) chunks
  • 1/4 pint single cream
  • Chopped fresh parsley

Instructions

  • First prepare the stock by combining the fish trimmings, bay leaf and stalks from the parsley with the water.
  • Microwave on HIGH for 5 minutes, or until boiling, then reduce the power and cook for 13 minutes on MEDIUM.
  • Strain the stock and set aside.
  • Place the chopped bacon and onion with the low fat spread in a large 3 litre/6 pint casserole with a lid and microwave on HIGH for 3 minutes, stirring occasionally
  • Add the diced potatoes, reserved stock, skimmed milk, thyme, nutmeg and seasoning. Microwave on HIGH for 20 minutes, or until the potatoes are soft.
  • Liquidize approximately 420 ml (3/4 pint) of the soup, then return it to the casserole. Add the chopped fish and cook for a further 5 minutes on HIGH, or until the fish is tender.
  • Stir in the single cream and heat through for 1 minute on HIGH. Ladle into bowls to serve and garnish with chopped parsley
Calories: 608 kcal
Carbohydrates: 29 g
Protein: 51 g
Fat: 32g
Saturated Fat: 13 g
Trans Fat: 1 g
Cholesterol: 181 mg
Sodium: 334 mg
Potassium: 1384 mg
Fiber: 4 g
Sugar: 6 g
Vitamin A: 651 IU
Vitamin C: 29 mg
Calcium: 205 mg
Iron: 3 mg
Dishes Chowders, Soups
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