FRESH & LIGHT CHOWDER

Fresh & light chowder image

There's no need for shop-bought soup with this quick and nutritious recipe

Provided by Good Food team

Time 50m

Number Of Ingredients 13

Ingredients

100g smoked haddock fillets and 100g unsmoked, skin on
500ml skimmed milk
500ml vegetable stock
2 thyme sprigs
1 tsp vegetable oil
1 onion , finely chopped
1 garlic clove , finely chopped
1 leek , sliced
1 large sweet potato , diced
200g can sweetcorn in water, drained
50g red lentils
small handful parsley , chopped
crusty bread , to serve

Steps:

Place the fish in a deep frying pan, then add the milk, stock and thyme. Bring to the boil and take off the heat; leave until cool enough to handle. Take out the fish (reserving the liquid), peel off the skin and flake the fish onto a plate, to use later.
Meanwhile, heat the oil in a large saucepan. Gently fry the onion, garlic and leek for 8-10 mins until soft and translucent. Add the sweet potato, sweetcorn and lentils, then pour over the liquid you cooked the fish in. Bring to the boil and simmer for 30 mins. Check the seasoning and semi-blitz with a hand blender - I like to leave it quite rough. Add the flaked fish and chopped parsley. Serve piping hot with some crusty bread.

Nutrition Facts : Calories 255 calories, Fat 3 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 40 grams carbohydrates, Sugar 15 grams sugar, Fiber 5 grams fiber, Protein 20 grams protein, Sodium 1.09 milligram of sodium