Cod and tomato chowder

Satisfying and highly nutritious

Ingredients (Serves 4)

  • 3 tbsp olive oil
  • 2 medium onions, peeled and roughly chopped
  • 2 sticks celery, trimmed and roughly chopped
  • Sea salt and freshly ground black pepper
  • 2 large carrots, peeled and roughly chopped
  • 2 large waxy potatoes (about 400g/14oz) peeled and roughly chopped
  • 1 yellow pepper, deseeded and roughly chopped
  • Few sprigs fresh thyme
  • 1 bay leaf
  • 1 x 400g can chopped tomatoes
  • 900ml/1 pt fish or chicken stock
  • 150g/5oz green beans, trimmed and cut into short lengths
  • 2 courgettes, trimmed and roughly chopped
  • Few dashes Tabasco sauce (optional)
  • 600g/1lb 5 oz cod fillets, skinned and pin-boned
  • Bunch of fresh flat-leaf parsley, roughly chopped

Heat the olive oil in a heavy-based pan, add the onions, celery and some seasoning and cook, stirring, over a medium heat for 6-8 minutes to soften. Add the carrots, potatoes, yellow pepper and herbs, and sauté for 5 minutes until the vegetables are lightly golden.

Add the tomatoes and the stock. Cover and simmer for 7-9 minutes until the vegetables are tender. Tip in the beans and courgettes, stir and simmer for 3 minutes. Check the seasoning, adding a few dashes of Tabasco if you like.

Lightly season the cod fillets and lay them on the vegetables. Cover the pan and simmer for 3-4 minutes until the fish is opaque and just cooked through. Using a spoon, gently break the cod into large flakes. Ladle the soup into warm bowls and scatter a handful of parsley over each serving.

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