Provencal Fish Chowder

provencal fish chowder

Provencal Fish Chowder

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Servings: 6
Calories: 302

Ingredients
 

  • 1 1/2 lb coley fillets skinned and cut into 4 cm (1 1/2 inch) pieces
  • 3 tablespoons vegetable oil
  • 1 lb onions grated
  • 28 oz can tomatoes
  • bouquet garni
  • 2 potatoes cut into 1 cm (1/2 inch) cubes
  • 24 small black olives halved and stoned
  • 2 tablespoons capers drained
  • 1/2 pint tomato juice
  • 1 pint vegetable stock
  • salt and freshly ground black pepper
  • 3 tablespoons finely chopped fresh parsley

Instructions

  • Heat the oil in a large saucepan, add the onions and fry gently for 5 minutes until soft and lightly coloured. Add the tomatoes, with their juice, and the bouquet garni. Bring to the boil, then lower the heat and simmer for 5 minutes, stirring and breaking up the tomatoes with a wooden spoon.
  • Add all the remaining ingredients except the parsley and simmer uncovered, for 10 - 15 minutes, or until the potato is cooked.
  • Add the fish to the pan and simmer gently, uncovered, for about 5 minutes, or until the fish is tender but not breaking up. Remove the bouquet garni, stir in the parsley, then taste and adjust seasoning. Transfer to a warmed serving bowl and serve at once.
Calories: 302 kcal
Carbohydrates: 33 g
Protein: 24 g
Fat: 10g
Saturated Fat: 1 g
Trans Fat: 1 g
Sodium: 909 mg
Potassium: 1320 mg
Fiber: 6 g
Sugar: 12 g
Vitamin A: 868 IU
Vitamin C: 42 mg
Calcium: 133 mg
Iron: 4 mg
Dishes Chowders, Soups
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