Seafood Chowder
- Preparation time 10 minutes
- Cooking time 30 minutes
- Serves 4-6
Ingredients
- Spray canola or olive oil
- 1 onion, finely chopped
- 2 stalks celery, finely chopped
- 1 teaspoon minced garlic
- 900 g or 3 large potatoes, peeled and cut into small cubes
- 1 litre (4 cups) MAGGI Vegetable Stock
- 500 g white fish fillets, chopped
- 150 ml ( 2/3 cup) can CARNATION Light and Creamy Evaporated Milk
- freshly ground black pepper, to taste
- 2 tablespoons chopped fresh chives, optional
Method
- Spray a large saucepan with oil and heat.
- Add the onion and celery and cook over medium heat for 3 minutes or until soft.
- Add garlic and cook for 1 more minute.
- Add potato, stir to combine, then add the stock to the pan.
- Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes or until the potato is very tender.
- Add fish and simmer for 3-4 minutes or until the fish is cooked.
- Use a potato masher to mash the vegetables and fish until almost smooth or a food processor to puree the soup and make it very smooth.
- Stir in the milk, heat through and season with pepper to taste.
- Serve sprinkled with chives.
HINT: Use 'floury' or all-purpose potatoes as they will break down during cooking and are easy to mash to a smooth consistency. This soup is great with damper, baguettes or sourdough bread.
Nutrition
ANALYSIS per serve (+ bread) | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 2419 (578) | 1613 (385) |
Carbohydrate (g) | 82 | 55 |
Protein (g) | 43 | 29 |
Fat (g) | 8 | 5 |
Vitamin C, Calcium, Iron, Zinc |
Australian Institute of Sport - From the "Survival for the Fittest" cookbook
05 Nov 2018
HINT: Use 'floury' or all-purpose potatoes as they will break down during cooking and are easy to mash to a smooth consistency. This soup is great with damper, baguettes or sourdough bread.
, Soups and Salads, survival-for-the-fittest
Soups and Salads