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Creamy Cod Chowder

A delicious light version of a classic, this chowder is a tasty combination of smoked fish, vegetables, fresh herbs and milk. To cut the calories and stock even more, use vegetable or fish stock in place of the milk. Serve as a substantial starter or snack, or as a light main meal accompanied by warm crusty wholemeal bread.

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350g/12oz smoked cod fillet
1 small onion, finely chopped
1 bay leaf
4 black peppercorns
900ml/1 pints/3 cups skimmed milk
10ml/2 tsp cornflour
200g/7oz canned sweetcorn kernels
15ml/1 tbsp chopped fresh parsley


Serves: 4


Skin the fish and put it into a large saucepan with the onion, bay leaf and peppercorns. Pour over the milk.

Bring to the boil, then reduce the heat and simmer very gently for 12-15 minutes, or until the fish is just cooked. Do not overcook.

Using a slotted spoon, lift out the fish and flake into large chunks. Remove the bay leaf and peppercorns and discard.

Blend the cornflour with 10ml/2 tsp cold water and add to the saucepan. Bring to the boil and simmer for about 1 minute or until slightly thickened.

Drain the sweetcorn kernels and add to the saucepan together with the flaked fish and parsley. Reheat gently and serve.

COOK'S TIP:- The flavour of the chowder improves if it is made a day in advance. Leave to cool, then chill in the fridge until required. Reheat gently. Do not allow the soup to boil, or the fish will disintegrate.

NUTRITION NOTES Per portion:- Energy 200Kcals/840kj, Protein 24.71g, Fat 1.23g, Saturated Fat 0.32g

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