4 serves


  • 1 tbs olive oil
  • 1 onion, finely chopped
  • 2 sticks celery, finely chopped
  • 1 clove garlic, crushed
  • 1 tbs plain flour
  • 1 cup low-fat sterol milk
  • 3 cups salt-reduced chicken stock
  • 2 corn cobs, kernels removed
  • 400 g desiree potatoes, peeled and cut into 1 cm cubes
  • 400 g white fish fillets, cut into 2 cm dice
  • 100 g green beans, trimmed and cut into 1 cm pieces
  • 150 ml evaporated milk
  • ¼ cup roughly chopped flat-leaf parsley
  1. Method

  1. 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.
  2. 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.
  3. 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.
  4. Spoon into serving bowls.

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