Name: Hearty seafood chowder
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Yield: 2
Ingredients: 1 onion peeled and finely chopped; 200g potatoes peeled and diced into roughly 1cm cubes; 1 red pepper deseeded and diced into roughly 1cm cubes; 300ml vegetable or fish stock made with ½ low-salt stock cube; 50g frozen sweetcorn; 50g frozen peas; 200g skinless salmon fillet diced into 2cm cubes; 100g peeled prawns; 200ml semi-skimmed milk; 2 tbsp fresh parsley chopped; Freshly ground black pepper

Meal type: Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 18 minutes

Place the onion, potatoes and diced pepper in a large pan and add the stock.
Bring to the boil, then reduce the heat and simmer for 10 minutes. Add the corn, peas, salmon, prawns and milk, and bring to a gentle simmer.
Simmer for six to eight minutes until the vegetables and fish are cooked through. Stir in the parsley and season with ground black pepper.

Cook's tip:

This dish is suitable for home freezing.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

We really liked this recipe

Heart Matters reader Mike Page said:

"We really liked this recipe: it was easy to follow and very tasty. We are not fond of sweetcorn so we left this out and doubled up on the peas instead."

Energy 1975kJ 471kcal 24%

Carbs 37g -

Fat 18g Medium 26%

Saturates 4g Low 20%

Sugar 14.6g Low 16%

Salt 1.13g Low 19%

% = an adult's reference intake

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Ingredients

1 onion, peeled and finely chopped

200g potatoes, peeled and diced into roughly 1cm cubes

1 red pepper, deseeded and diced into roughly 1cm cubes

300ml vegetable or fish stock, made with ½ low-salt stock cube

50g frozen sweetcorn

50g frozen peas

200g skinless salmon fillet, diced into 2cm cubes

100g peeled prawns

200ml semi-skimmed milk

2 tbsp fresh parsley, chopped

Freshly ground black pepper

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Hearty seafood chowder

Cook's tip:

Reader-tested recipe

Nutritional Information

Tried this at home?

Ingredients

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