A Chowder for a Chilly Day

There is nothing more comforting than a steaming mug of soup on a cold autumnal day.  Served outside in mugs it is worth taking the gloves off for. This fishy soup is a really hearty affair, main course like, and would make a welcome change from vegetable offerings on Bonfire Night. It also suits bariatric eating because it is bursting with protein and yet is low-fat too. If you are still at the soft foods stage then it can be pureed for serving and drunk from the mug but if not serve chunky with spoons. A few frozen peas or sweetcorn could also be added to ring the changes, add with the fish.

 

SALMON AND COD CHOWDER

Ingredients

Fry Light spray

1 onion, finely chopped

1 large leek, finely sliced

450g potatoes, peeled and cut into small chunks

600 ml chicken or vegetable stock

1 tbsp chopped fresh dill

1 tbsp chopped fresh parsley

300g cod fillet, skinned and cut into chunks

150g smoked salmon, snipped into pieces

2 tbsp cornflour

300 ml skimmed milk

salt and freshly ground black pepper

Method

1.  Spray a large pan with Fry Light. Add the onion and leek and cook over a medium heat for 2-3 minutes, until softened but not browned.

2.  Add the potatoes and stock, bring to the boil, reduce the heat and simmer for about 10 minutes or until the potatoes are just tender.

3.  Add the dill and parsley with the cod and smoked salmon. Simmer gently for 3-4 minutes.

4.  Blend the cornflour with 2-3 tbsp of the milk, then stir this into the soup with the rest of the milk. Heat, stirring gently, until the soup thickens and is piping hot. Season to taste with salt and pepper to serve.

SERVES 4

WLS PORTION: 1/2

CALORIES:  295

PROTEIN:  28.4g

CARBOHYDRATE:  34.7g

FAT:  5.3g

Image courtesy of Alaska Seafood Marketing Institute