Fish chowder recipe

11 ratings Rate
  • Serves 4
  • 20 mins to prepare and 1 hr to cook
  • 376 calories / serving
  • Freezable
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Fish chowder

In a large heavy pan, heat the oil and cook the onion till soft and translucent. Next add the garlic and fennel seeds and cook for a further minute. Add the white wine and leave it to bubble for a few minutes.

Add the tomatoes and saffron, if using, and stir well. Add the sugar. Warm the fish stock and pour in. Bring to a boil and then reduce the heat. Place a lid over the pan and leave the chowder to simmer for 45 minutes to let all the flavours develop.

Add the prawns and the fish mix and cook for a few minutes till the fish is cooked through. Pour in the lemon juice, then add the cream, and cook for a further 2-3 minutes. Season well. Whole prawns and tarragon can be used as a garnish if desired. Serve immediately with crispy croutons.

Freezing and defrosting guidelines

Make the chowder, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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  • Ingredients

  • 1tbsp olive oil
  • 2 onions, sliced
  • 4 garlic cloves, crushed
  • 1tsp fennel seeds, slightly crushed
  • 250ml (8floz) white wine
  • 6 ripe tomatoes, roughly chopped
  • pinch saffron (optional)
  • 1tsp sugar
  • 750ml (1¼ pints) fish stock
  • 200g (7oz) raw prawns, shelled
  • 320g pack Tesco fish mix
  • juice of 1 lemon
  • 50ml (2floz) single cream
  • Energy 1590kj 376kcal 19%
  • Fat 6g 8%
  • Saturates 1g 7%
  • Sugars 6g 6%
  • Salt 2.4g 40%

of the reference intake
Carbohydrate 58.4g Protein 21.5g Fibre 3.2g


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