CREAMY COD CHOWDER STEW

Creamy cod chowder stew image

This fish one-pot with smoked haddock and cod may taste rich, but is actually low-fat and low-calorie - a quick and easy weeknight dinner

Provided by Sarah Cook

Time 30m

Number Of Ingredients 11

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Ingredients

200g floury potatoes , cubed
200g parsnips , cubed
140g skinless cod fillet
140g skinless undyed smoked haddock fillets
500ml semi-skimmed milk
¼ small pack parsley , leaves finely chopped, stalks reserved
6 spring onions , whites and greens separated, both finely chopped
2 tbsp plain flour
zest and juice 1 lemon
2 tbsp chopped parsley
crusty wholemeal bread , to serve

Steps:

Bring a saucepan of salted water to the boil, add the potato and parsnips, and boil until almost tender - about 4 mins. Drain well.
Meanwhile, put the fish in a pan where they will fit snugly but not on top of each other. Cover with the milk, poke in the parsley stalks and bring the milk to a gentle simmer. Cover the pan, turn off the heat and leave to sit in the milk for 5 mins. Lift the fish out and break into large chunks. Discard the parsley stalks but keep the milk.
Put the spring onion whites, milk and flour in a saucepan together. Bring to a simmer, whisking continuously, until the sauce has thickened and become smooth. Turn the heat down, add the drained potatoes and parsnips, the lemon zest and half the juice, and cook gently for 5 mins, stirring occasionally. Stir in the spring onion greens, fish and parsley, and taste for seasoning - it will need plenty of pepper, some salt and maybe more lemon juice from the leftover half. Divide between two shallow bowls, serve with chunks of crusty bread and enjoy.

Nutrition Facts : Calories 443 calories, Fat 6 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 53 grams carbohydrates, Sugar 16 grams sugar, Fiber 10 grams fiber, Protein 39 grams protein, Sodium 1.9 milligram of sodium