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.

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