MAKES: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 25 minutes
Full of colorful, low-carb vegetables and protein-rich fish, this inventive take on fish chowder is a cheerful, one-bowl meal. If you can’t find smoked haddock fillets, use regular ones instead, and sprinkle with 1/4 teaspoon of smoked fine sea salt before using.
4 medium (60 g/2.1 oz) spring onions, white and green parts separated
2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
3 cloves garlic, minced
3 cups (720 ml) fish stock, clam juice, or chicken stock
2 bay leaves
11/2 pounds (680 g) skinless smoked haddock or cod fillets (undyed)
1 medium (85 g/3 oz) leek, sliced
2 large (128 g/4.5 oz) celery stalks, sliced
1 cup (100 g/3.5 oz) green beans, cut into thirds
2 cups (232 g/8.2 oz) pumpkin cut into 1-inch (2.5-cm) pieces
11/2 cups (360 ml) heavy whipping cream or coconut milk
2 tablespoons (8 g/0.3 oz) freshly chopped dill or parsley, plus more for garnish
Salt and pepper
Slice the spring onions and reserve the green tips for garnish. In a large heavy-based saucepan greased with ghee, cook the white part of the onion over medium heat for 2 to 3 minutes, stirring frequently. Add the garlic and cook for a minute. Add the stock and bay leaves, and bring to a boil. Add the haddock fillets, reduce the heat to low, and cook for 5 minutes. Use a slotted spoon to remove the fillets onto a plate and set aside. Once cool, flake the fish into smaller pieces.
To the saucepan, add the leek, celery stalks, green beans, and pumpkin. Cook over medium heat for 10 minutes, until the green beans are tender. Slowly pour in the cream, cook for 1 to 2 minutes, and then turn off the heat. Discard the bay leaves.
Ladle half of the cooked vegetables into a bowl and set aside. Using an immersion blender, purée the remaining vegetables and stock. Add back the reserved vegetables and flaked haddock. Mix in the fresh dill, and season with salt and pepper to taste. To serve, garnish with the remaining green parts of the spring onions and dill. To store, let it cool, and refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.
NUTRITION FACTS PER SERVING (11/2 CUPS/360 ML):
Total carbs: 9.3 g / Fiber: 1.6 g / Net carbs: 7.7 g / Protein: 33.5 g / Fat: 31.5 g / Energy: 461 kcal
Macronutrient ratio: Calories from carbs (7%), protein (30%), fat (63%)