One-Pan Tomato Fish Chowder – Eat Healthy for Less
Time: 30 mins
Serves: 4
This flavoursome, gluten-free tomato-based chowder recipe is a classic Mediterranean base of finely chopped onion, carrot and celery. This recipe is easy, quick and tasty – perfect for a midweek meal and light and healthy too after the Christmas indulgence.
Nutritional Information: Calories 292 kcals; Carbohydrates 24.4g; Total Fat 4.3g; Saturated Fat 0.7g; Protein 34.1g; Fibre 9.8g; Salt 0.4g.
Ingredients
- 1 tbsp olive oil
- 1/2 onion, finely chopped
- 1 medium carrot, finely chopped
- 1 celery stick, finely chopped
- 600ml passata
- 500ml vegetable stock
- 400g tinned cannellini beans, drained and rinsed
- 4 x 150g skinless haddock fillets
- Large handful fresh basil leaves
Method
Heat the oil in a deep saucepan and gently fry the onion, carrot and celery for 10 minutes over medium heat until softened. Add the passata and vegetable stock to the pan and bring to a steady simmer.
Stir in the beans, then add the haddock. Cover and simmer for 4-5 minutes until the fish is cooked through and starting to break into chunks. Scatter with basil leaves and serve.