Photo: Monika Grabkowska
Dishy fish chowder
11 ingredients
20 min
Serves 4
openrecipes
A superhealthy, satisfying meal in itself
Estimated Nutrition (whole recipe, rough)
748
Calories
34g
Protein
42g
Fat
63g
Carbs
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Clove | 1 tsp ground (2g) | 7 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cannellini Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbsp oil , olive or sunflower
- 1 large potato , peeled and cut into big chunks
- 1 medium onion , chopped
- 1 fat garlic clove , finely chopped, or 1 tsp garlic paste
- 2 x 400g cans chopped tomatoes
- 2 tbsp tomato purée
- ½ tsp dried thyme
- splash of soy sauce
- 410g can cannellini beans , drained and rinsed
- 500g plump white fish fillets, such as cod or hoki, in big chunks
- a handful of fresh parsley , chopped
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes