Smoked Haddock Chowder (serves 6) by BBC Good Food
One of my favourite recipes from bbcgoodfood.com This really fills me up. If I am watching my calories then I half the amount of potatoes I use and add semi skimmed milk instead of whole milk. It doesn't make a massive difference to your INR if you want to use these substitutions. Freezes well too so a great one to stock pile!
If you wish to look at the recipe on the BBC Good Food site, you can view it on this link. https://www.bbcgoodfood.com/recipes/1441/smoked-haddock-chowder
Values per serving
Vitamin K (mcg) 11.5
Protein (g) 20.7
Calories (kcal) 337
Fat (g) 16.09
To make you will need
- 450g smoked cod or smoked haddock (undyed)
- bay leaf
- 2tbsp light olive oil
- 50 g butter
- 2 leeks, halved lengthways and thinly sliced
- 3 celery sticks, thinly sliced
- 140g sweetcorn kernels, frozen or fresh from 1 corn-on-the-cob
- 900g potato, peeled and diced
- 3 cloves garlic
- 2tsp chopped fresh thyme or ½ tsp dried thyme
- 600ml milk
- Chopped fresh parsley for sprinkling
- Put the fish in a deep frying pan with the bay leaf and 600ml/1 pint boiling water. Cover and simmer for 2 minutes. Turn off the heat and leave to stand, covered, for a further 5 minutes. Drain, reserving the liquid, then flake the fish.
- Heat the oil and butter in a deep saucepan. Add the vegetables and garlic and fry over a high heat until starting to soften. Stir in the thyme and the reserved cooking liquid and bring to the boil. Reduce the heat and simmer for 10 minutes until the vegetables have softened.
- Pour half the soup into a bowl and mash with a potato masher or fork. Return to the pan with the milk and fish. Simmer for 3 minutes, taste and season if needed. Sprinkle with chopped parsley to serve. (remember 1 tbsp = 21.92g of vitamin K