Lighter fish chowder

Gluten Free
Health score
16%
Lighter fish chowder
55 min.
4
262kcal

Suggestions


If you're looking for a delightful yet lighter take on the classic chowder, this Lighter Fish Chowder is your go-to recipe. It's packed with freshness, flavor, and nourishment, and it hits all the right notes for a satisfying meal. With its gluten-free status, it caters to various dietary needs, making it perfect for family lunches or cozy dinners.

The combination of tender fish fillets, crispy prosciutto, and a medley of fragrant leeks and thyme creates a wholesome dish that’s both comforting and revitalizing. The star of this chowder is undoubtedly the fish; we use a blend of succulent salmon and mild pollack or haddock. Together, they deliver a delightful taste of the sea wrapped in a creamy broth enhanced by the richness of half-fat crème fraîche.

A splash of chili flakes adds just the right amount of warmth without overwhelming the dish, making it an ideal choice for everyone at the table. Plus, the included floury potatoes provide a satisfying base that elevates this chowder to a fulfilling main course. Whether it's a chilly evening or just a day when you crave something hearty, this Lighter Fish Chowder is sure to become a staple in your meal repertoire, bringing warmth and joy to your dining experience.

Ingredients

  • 1.5 tbsp canola oil 
  • slices pancetta trimmed of fat cut into strips
  •  leek trimmed thinly sliced ( 320g weight)
  •  garlic clove finely chopped
  •  thyme sprigs (preferably lemon thyme)
  •  bay leaves 
  • 600 ml vegetable stock hot (we used Marigold bouillon)
  • pinch pepper good
  • 250 salmon fillet skinless
  • 250 haddock skinless
  • tbsp crème fraîche 
  • servings chives snipped
  • 650 frangelico thick unpeeled scrubbed sliced
  • 650 frangelico thick unpeeled scrubbed sliced

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Heat 1 tbsp of the oil in a large, deep saut pan. Tip in the prosciutto and fry for 2 mins until crisp.
  2. Remove with a slotted spoon, letting any excess oil drain back into the pan. Set aside.
  3. Add the rest of the oil and fry the leeks, garlic, thyme and bay for 2-3 mins until the leeks are starting to soften but keeping their colour.
  4. Add the potatoes and fry for 2 mins, turning occasionally.
  5. Pour in the stock with an extra 100ml boiling water and gently press the potatoes down so that they are just covered. Bring to the boil. Boil quite vigorously, uncovered, over a high heat for 10 mins until the potatoes are almost cooked. The liquid should have thickened very slightly. Scatter in the chilli flakes, some pepper and a pinch of salt.
  6. Lower the heat to medium and lay the whole fish fillets on top of the potatoes. Season the fish with pepper and gently press down into the broth so that the fillets are only just submerged. Cover and simmer for about 5 mins or until the fish is almost cooked (timing will depend on the thickness of the fillets).
  7. Remove from the heat and sit for another 5-10 mins, so that the fish can gently finish cooking.
  8. Remove the thyme and bay leaves. Still off the heat, spoon in the crme frache and gently swirl around in the broth until it looks creamy.
  9. To serve, gently and briefly reheat. Divide the potatoes and fish (let the fish break into large pieces as you lift it out of the pan) into wide, shallow bowls. Spoon the broth around and scatter with chives, a few thyme leaves and the crisp prosciutto.

Nutrition Facts

Calories262kcal
Protein37.61%
Fat47.78%
Carbs14.61%

Properties

Glycemic Index
56
Glycemic Load
2.81
Inflammation Score
-9
Nutrition Score
18.88739130808%

Flavonoids

Apigenin
0.02mg
Luteolin
0.34mg
Isorhamnetin
0.07mg
Kaempferol
1.29mg
Myricetin
0.12mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:262.36kcal
13.12%
Fat:13.79g
21.22%
Saturated Fat:2.79g
17.43%
Carbohydrates:9.49g
3.16%
Net Carbohydrates:8.51g
3.09%
Sugar:3.34g
3.72%
Cholesterol:77.39mg
25.8%
Sodium:808.78mg
35.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.42g
48.84%
Selenium:41.21µg
58.88%
Vitamin B12:3.18µg
53%
Vitamin B6:0.83mg
41.71%
Vitamin B3:7.48mg
37.38%
Phosphorus:301.73mg
30.17%
Vitamin K:27.04µg
25.75%
Vitamin A:1267.89IU
25.36%
Vitamin B2:0.31mg
18.43%
Potassium:602.52mg
17.21%
Vitamin B5:1.43mg
14.33%
Manganese:0.28mg
13.94%
Vitamin B1:0.2mg
13.53%
Folate:53.67µg
13.42%
Copper:0.24mg
11.88%
Magnesium:47.42mg
11.86%
Vitamin E:1.68mg
11.21%
Iron:1.77mg
9.83%
Vitamin C:7.69mg
9.33%
Calcium:57.19mg
5.72%
Zinc:0.79mg
5.29%
Fiber:0.98g
3.94%
Vitamin D:0.34µg
2.24%