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Tag Archives: sweetcorn

Serves 4

Stay with me, now….!  It may sound strange, and that is exactly what I thought when I found the recipe in the Hamlyn book of soups and that was exactly why I had to try it out!  I have an inquisitive tummy!

Also, having lived in Boston, Massachusetts for 1.5 years as a vegetarian I was anxious to try out a fishy chowder of any description as I had missed out on the Boston classic, clam chowder!  Smoked fish is much easier to come by when you’re slap-bang in the middle of the North of England!

Well, I tried and I liked very much!  I have since made it with 3 different types of smoked fish I had lurking in my freezer and all were equally as creamy, smoky, fragrant and delicious.

It tastes a lot like a fish pie, only the potatoes are not mashed but included in the soup so they soak up all the scrumptious smoky flavours. If you’re a fan of fish pie then I highly recommend you try this.

I have tweaked the recipe a bit, adding sweetcorn and prawns and missing out the butter which it used to fry the onion and potato to make it a little lower in saturated fat, although I imagine it does add a little something to the flavour.  Parsley might be a nice addition too. If you wanted this as a main meal you could cook the potatoes separately and mash for a topping, reduce the amount of milk to around half, add in some cornflour to thicken the sauce and double the amount of fish and prawns. Nom!

Taste of the sea - smoky and delicious!

Taste of the sea – smoky and delicious!

Ingredients

1 tbsp. vegetable/olive oil (10g)

2 x small-medium sized onions, peeled and chopped (220g)

350g potatoes, cut into 1cm cubes

800ml semi-skimmed milk

1 fish stock cube (10g cube)

2 bay leaves

¼ tsp. nutmeg

Black or white pepper to taste

250g smoked white fish (haddock, cod, river cobbler, etc.)

Fish Pie Soup - smoky fish, prawns, spinach and sweetcorn

Fish Pie Soup – smoky fish, prawns, spinach and sweetcorn

150g spinach (fresh or frozen)

100g sweetcorn, canned or frozen

100g large prawns, peeled and cut in half

Instructions

  • Heat 1 tbsp. oil in a large saucepan over a medium heat. Add the onion and fry for approximately 5 minutes, until softened but not browned.
  •  Add the diced potatoes and fry for 5 minutes, stirring regularly, until the potatoes are browned slightly.
  •  Add the milk, bay leaves, nutmeg and pepper.
  •  Place the fish fillets whole in the milk. Bring to the boil then reduce heat, cover and simmer for approximately 10 minutes.
  •  Remove the fish fillets and set aside until cooled. Continue to allow the milk to simmer to cook the potatoes.
  •  When cooled, remove any skin and bones from the fish.  Flake the fish and stir it back into the milk.
  •  Add the spinach and sweetcorn, stirring it into the milk. If frozen simmer for 3-5 minutes until defrosted. 
  • Add the prawns and cook for a further 3-5 minutes.
Smoking Fish

Smoking Fish

Nutritional Information

Per Batch

Energy                  1337 kcal (5594 kJ)

Carbohydrate    145.4g

Total sugars        63.4g

Fat                          32.7g

Saturates             13.0g

Protein                 126.0g

Fibre                      12.1g

Salt                         12.3g

Per Serving (Serves 4)

Smoking Fish

Smoking Fish

Energy                  335 kcal (1402 kJ)

Carbohydrate    36.4g

Total sugars        15.9g

Fat                          8.2g

Saturates             3.3g

Protein                 31.5g

Fibre                      3.0g

Salt                         3.1g

Suggested Additions

A crusty roll (50g) = 130 kcal / 545 kJ

1 rasher of bacon, grilled and sliced = 80 kcal / 335 kJ

1 hard-boiled egg, peeled, chopped into 4-8 pieces = 80 kcal / 335 kJ

A moat of mashed potato, made with semi-skimmed milk (2 scoops or 120g) = 125kcal / 523 kJ

Suggested Ear Candy

I was feeling surprisingly nautical so had to stick on some Seasick Steve – gotta stick with the theme!

You Can’t Teach an Old Dog New Tricks by Seasick Steve


Seasick Steve – offical website

Of course, if you really wanted to stretch that sea-faring theme as far as possible there’s always Climie Fisher!

Love Changes Everything by ClimieFisher


 


butternut-squash

Ingredients

1 x small-medium sized butternut squash, peeled and de-seeded, chopped into 2cm cubes (800g)

1 x red pepper, de-seeded and diced (100g)

2 x red onions, peeled and diced (190g)

2 x cloves garlic, finely chopped (7g)

½ – 1 x red chilli, de-seeded and finely chopped (4g)

1 inch piece of fresh ginger root, peeled and finely chopped (8g)

250g sweetcorn, frozen or canned

1 litre vegetable stock (1 x 10g cube)

1.5 tbsp. vegetable/olive oil (15g)

300ml semi-skimmed milk

20g dessicated coconut

½ tsp. ground cinnamon

Pinch ground nutmeg

Salt and pepper to taste

Instructions

  • Heat oven to 180°C/350°F/Gas mark 4
  • Heat 1 tbsp. oil in a deep baking tray. Add the cubes of butternut squash, sprinkle with a little salt and roast for 25-35 minutes, until soft and slightly browned.
  • Scatter the sweetcorn on an ungreased flat baking tray and toast in the oven for 10-15 minutes, until slightly browned. Remove from oven and set aside for later.
  • Heat the rest of the oil in a large saucepan over a medium heat. Add the garlic, chilli and ginger and fry for approximately 30 seconds, just to infuse the oil with some flavour.
  • Add the chopped onion and pepper and fry for 5 minutes or until softened and browned slightly.
  • Add the roasted butternut squash to the vegetables with the stock. Cover with a lid, bring to the boil and then reduce the heat and simmer for 25-30 minutes.
  • In a separate frying pan, toast the coconut for 2-3 minutes without adding any oil, stirring constantly to prevent it from burning. When browned lightly remove from the heat and put coconut into a bowl. Set aside for later.
  • Add the milk to the saucepan of soup and then use a blender (I use a Billy-whizz hand-blender) to blend the soup until creamy.
  • Stir the cinnamon and nutmeg into the soup. Stir in the toasted sweetcorn and coconut.
  • Add salt and pepper to taste. Allow to simmer for 10-15 minutes to thicken it up.

Nutritional Information

Per Batch

Energy                   1000 kcal (4187 kJ)

Carbohydrate         123g

Total sugars           70g

Fat                         40g

Saturates               18g

Protein                   29.4g

Fibre                      19.4g

Salt                         7.7g

Per Serving (Serves 4)

Energy                   250kcal (1047 kJ)

Carbohydrate        31g

Total sugars          17.5g

Fat                        10g

Saturates              4.5g

Protein                  7.4g

Fibre                     4.9g

Salt                       1.9g

Suggested Additions

1 x tbsp. of reduced fat crème fraiche = 70kcal/ 293 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

A crusty roll = 130 kcal / 545 kJ

½ x naan bread (80g), toasted = 225 kcal / 942 kJ

A poppy/sesame seed bagel, toasted – 275kcal / 1151 kJ

Suggested Ear-Candy

I had a proper good jig about to  Clap Your Hands Say Yeah (first album) and  The Go Team – Thunder Lightning Strike

A hilarious alternative might be this….