Fish Chowder Soup

• 份量: 5 servings
• 准备时间: 10 minutes
• 总时间: 35 minutes

配料

40g / 3 tbsp butter (, unsalted)

2 garlic cloves (, minced)

1 small onion (, finely chopped)

2 small carrots (, halved, cut into 0.5cm / 1/5" slices)

1/2 cup (125ml) dry white wine (can skip)

1/4 cup (35g) flour ( (plain / all purpose)

3 cups (750 ml) milk (, any fat %)

2 cups (500 ml) fish stock, clam juice OR chicken stock, preferably low sodium (Note 1)

2 cups potato (, 1.5 cm/ 0.5" cubes (~1 large potato)

1 cup corn (, frozen or canned (drained)

½ tsp salt (, plus more to taste)

Finely ground black pepper

600 g/1.2 lb white fish fillets (, skinless, cut into 2cm / 4/5" pieces (Note 2)

1 cup peas (, frozen)

1/4 cup green onions (, halved and finely sliced (garnish)

Crusty bread for dunking

步骤

Melt butter in a large pot over medium heat.

Add garlic and onion, cook for 5 minutes until translucent but not golden.

Add carrots and stir through.

Turn heat up to high and add wine. Stir then let it simmer rapidly until it's mostly evaporated.

Add flour and stir for 30 seconds - it will become sludgy!

Slow pour in broth while stirring to dissolve paste, then stir in milk.

Add potato, corn, salt and pepper. Bring to simmer then turn heat down so it's simmering gently.

Cook, stirring every now and then, for 8 minutes or until potato is almost cooked.

Add fish and peas, simmer for 3 minutes or until fish is just cooked (should flake easily).

Adjust salt and pepper to taste. If soup is too thick, add a touch of water or milk.

Serve, garnished with green onions and crusty bread on the side for dunking!

营养

• 卡路里: 418 kcal
• 总脂肪: 10 g
• 饱和脂肪: 5 g
• 胆固醇: 68 mg
• 钠: 431 mg
• 总碳水化合物: 39 g
• 膳食纤维: 5 g
• 总糖: 12 g
• 蛋白质: 37 g