Sweet Potato Seafood Chowder
LunchOne for all the seafood lovers out there! Fish provides a good source of both protein and fat with many healthy omega-3 fatty acids.
Calories632kcal
Carbs50g
Protein50g
Fats26g
For Intensive ExercisePerformance Benefits
I recommend having this chowder following exercise as the quality sources of sweet potato and protein are great for your recovery.
Health Benefits
Fish provides a good source of omega-3 fatty acids.
Expert Tips
Mix and match your seafood preference for an enjoyable and easily digestible chowder.
Equipment
- Large Pot
Ingredients
- 500 ml Milk
- 500 g Cod (salmon and smoked haddock mix)
- 80 g Prawns (king prawns)
- 1 tbsp Extra virgin olive oil
- 1 Onion (peeled and chopped)
- 2 clove Garlic (peeled and chopped)
- 2 Sweet potato (or regular potatoes, peeled and chopped)
- 1 Head of broccoli (chopped into florets)
- 3 Carrot (chopped)
- 11 tbsp Cream (200ml)
- 1 tsp Salt
- 1 ts Ground pepper
- ¼ handful Parsley (fresh and chopped)
Instructions
- Poach the fish mix and prawns in the milk in a large pot over a medium heat for 10 minutes.
- When cooked, tip the fish and milk mixture into a large bowl and set aside.
- Heat the oil in a large pan over a medium heat.
- Add the onion and garlic and fry for 5 minutes.
- Add the sweet potatoes, broccoli and carrots, and sauté for 5 minutes.
- Carefully strain the milk from the fish into a wide jug and put the fish on a plate. Pour the milk into the vegetable mix, then stir in the cream.
- Simmer for 25 minutes on a medium heat until the sweet potatoes/potatoes are soft. Return the fish to the pan, stir through gently and season with salt and pepper. Serve, piping hot, in bowls, with some parsley scattered over the top.
Notes
Nutrition
Serving: 1ServingCalories: 632kcalCarbohydrates: 50gProtein: 50gFat: 26gSaturated Fat: 13.6gPolyunsaturated Fat: 2.7gMonounsaturated Fat: 6.9gTrans Fat: 0.7gCholesterol: 149mgSodium: 923mgPotassium: 2024mgFiber: 8.6gSugar: 24.2gVitamin A: 1417ugVitamin C: 109mgCalcium: 382mgIron: 2.6mg
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