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Smoked Cod Chowder


Serves 4

Creamy comforting chowder made extra special with lovely pieces of smoked cod.
Per serve: 1470kj (350cals); 3.8g total fat (0.8g saturated fat)


You’ll need

2 tsp olive oil
300g (2) leeks, roughly chopped
120g (2) celery stalks, sliced
4 garlic cloves, minced
2 bay leaves
300g desiree potatoes, peeled and cubed
300g white flesh sweet potato (has purple skin), peeled and cubed
2 cups stock
1 cup water
2 cups skim milk
1 cup parsley, chopped
400g skinless smoked cod, chopped into bite size pieces
White pepper

Let’s go

Heat oil in a large saucepan and add leeks, celery, garlic and bay leaves with a small pinch of salt. Cook on low for 6 minutes until vegetables are softened. Add potatoes, stock and water. Bring to a simmer, cover and simmer for 10-15 minutes until potatoes are cooked.  Using a stick blender or food processor, process as much of the mixture as you like: if you like it smooth, then blend the whole thing but if you like it chunky then blend only half. Return to the pan and add the milk, half the parsley and the cod. Season with pepper and bring to a simmer stirring well to incorporate all the ingredients. Serve in big bowls sprinkled with remaining parsley.

Why it’s good for you
Chowders are usually full of cream, butter and full fat milk and while that sounds good (and it does), it’s not good for you. This lovely light chowder is packed with flavour and none of the bad stuff. It’s thick and creamy and the smoked cod is wonderful in this winter warmer.
Per serve: 1470kj (350cals); 3.8g total fat (0.8g saturated fat); 5.9g fibre


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