Dishy Fish Chowder

4.10 (18)
⏱ 20 mins 🍽 Serves 4 🌶 british ✅ Easy 🏷 Main course

This wholesome British chowder is a complete and healthy meal, perfect for a quick lunch or dinner. Chunks of white fish are gently simmered in a rich tomato sauce with potatoes, onions and cannellini beans, all ready in just 20 minutes. It's a simple, one-pan dish that is both nourishing and deeply satisfying, finished with a sprinkle of fresh parsley.

Dishy Fish Chowder

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
  • 1/2 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

Method

  1. Warm the oil in a large frying pan or wok. Pat the potato chunks dry with kitchen paper and add them to the hot oil. Cook with the lid on for 5 minutes, giving an occasional stir, until they turn golden. Introduce the onion and garlic and continue cooking for 3-4 minutes until the onion has browned.
  2. Mix in the chopped tomatoes, tomato purée, thyme and soy sauce, allowing it to bubble for a couple of minutes to form a sauce. Add the beans and season with salt and pepper. Place the fish pieces on top, nestling them into the sauce without stirring to keep them intact. Cover the pan and simmer for 4 minutes until the fish is just cooked through. Finish by scattering with chopped parsley to serve.

Nutrition (per serving)

Calories306 kcal
Fat7 g
Saturates1 g
Carbs29 g
Fibre7 g
Protein32 g
Sodium384 mg

Recipe details

Skill levelEasy
CategoryMain course
Cuisinebritish
DietHealthy