Little Leakers
Seafood Chowder
1 onion finely chopped
2 sticks celery finely chopped
1 clove garlic
3 large potatoes, peeled and cut into small cubes
3 cups vegetable stock
1/2 cup white wine
500g white fish fillets chopped (flathead)
1 x 150ml can reduced fat evaporated milk
2 tbspns chopped fresh chives
1 tspn thyme
MCT Oil
(you can also add prawns or scallops as desired)
Cover a large saucepan with MCT Oil and heat. Add the onion and celery and cook over
medium heat for 3 minutes or until soft. Add garlic and cook for 1 more minute. Add potato, stir
to combine, then add the stock to the pan. Bring to the boil, then reduce heat and simmer,
partially covered for 20 minutes or until the potato is very tender. Add fish and simmer for 3 to 4
minutes or until the fish is cooked. Use a potato masher to mash the vegetables and fish until
almost smooth. Stir in the milk and wine, heat through, season with pepper and thyme. Serve
sprinkle with chives (you can fry some of the fish separately along with the prawns and scallops
and add to soup at the end)
2 sticks celery finely chopped
1 clove garlic
3 large potatoes, peeled and cut into small cubes
3 cups vegetable stock
1/2 cup white wine
500g white fish fillets chopped (flathead)
1 x 150ml can reduced fat evaporated milk
2 tbspns chopped fresh chives
1 tspn thyme
MCT Oil
(you can also add prawns or scallops as desired)
Cover a large saucepan with MCT Oil and heat. Add the onion and celery and cook over
medium heat for 3 minutes or until soft. Add garlic and cook for 1 more minute. Add potato, stir
to combine, then add the stock to the pan. Bring to the boil, then reduce heat and simmer,
partially covered for 20 minutes or until the potato is very tender. Add fish and simmer for 3 to 4
minutes or until the fish is cooked. Use a potato masher to mash the vegetables and fish until
almost smooth. Stir in the milk and wine, heat through, season with pepper and thyme. Serve
sprinkle with chives (you can fry some of the fish separately along with the prawns and scallops
and add to soup at the end)
