Haddock and bean chowder

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Haddock and bean chowder

This healthier version skips on the cream but is still delicious

40 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

A fish chowder with a healthy twist – it’s lower in fat and calories than traditional chowder, and adding beans means it’s filling and packed with fibre.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

A fish chowder with a healthy twist – it’s lower in fat and calories than traditional chowder, and adding beans means it’s filling and packed with fibre.

Ingredients

  • 1 teaspoon olive oil
  • 1 small leek, thinly sliced
  • 1 clove garlic, finely diced
  • 1 small courgette, sliced
  • 6 medium-sized new potatoes, quartered
  • 1 x 198g can salt-free sweetcorn, drained
  • 500ml skimmed milk
  • ¼ teaspoon salt (optional)
  • 1 bay leaf
  • ¼ teaspoon cayenne pepper (optional)
  • Freshly ground black pepper
  • 200g haddock (or other white fish), skinless, cut into bite-size pieces
  • 400g beans, such as haricot, flageolet, cannellini, or butter beans, drained and rinsed
  • Small handful parsley, chopped
  • ½ lemon, cut into wedges

CALORIES: 467

FAT: 5.7g

5 A DAY: 4

SALT: 0.5g

SUGAR: 15.9g

Method

  1. Preheat the oven to 180°C/Fan 160°C.
  2. Warm the oil in a non-stick pan and gently fry the leek and garlic for 2 minutes. Add the courgette and fry for a further 2 minutes.
  3. Add the potatoes, sweetcorn, milk, salt, bay leaf, cayenne pepper and black pepper; and bring to the boil. Carefully pour into an ovenproof dish, cover and place in the oven for 15 minutes.
  4. Remove from the oven. Gently stir in the fish and beans; cover and return to the oven for a further 15 minutes or until the fish is cooked and the vegetables are tender.
  5. Gently stir in the parsley. Transfer to a serving dish and garnish with a lemon wedge.

You could use frozen fish or fish pie mix in this recipe. If cooking from frozen, increase the cooking time by 10–15 minutes.


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