Fish Chowder

Jan 16 12:03pm

Serves
4

Ingredients

1 tablespoon olive oil
1 onion, finely chopped
2 sticks celery, finely chopped
1 clove garlic, crushed
1 tablespoon plain flour
1 cup low-fat sterol milk
3 cups salt-reduced chicken stock
2 corn cobs, kernels removed
400g desiree potatoes, peeled and cut into 1 cm cubes
400g white fish fillets (perch, gemfish, cod or flathead), cut into 2 cm dice
100g green beans, trimmed and cut into 1 cm pieces
150ml evaporated milk
1/4 cup roughly chopped flat-leaf parsley

Heat the oil in a large heavy-based saucepan over medium heat and cook the onion, celery and garlic for 2 minutes or until soft. Add the flour and cook for 1 minute, stirring constantly. Slowly stir in the milk and then the stock, corn and potato.

Bring to the boil, then reduce the heat and simmer for 5 minutes or until the potato is tender. Lightly crush the potato with a masher, to thicken the chowder.

Add the fish and beans and simmer for 5 minutes or until the fish is just cooked and opaque.

Stir in the evaporated milk and parsley and season with freshly ground black pepper.

Spoon into serving bowls.

1 serve = 1 unit protein, 1 unit carbohydrates, 1/2 unit dairy, 1 1/2 units vegetables, 1 unit fats