Fish Chowder

Recipe provided by: New Idea

A CSIRO Healthy Heart recipe


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
1/4 cup roughly chopped flat-leaf parsley


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.

New Idea

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