Spring Fish Chowder Recipe

St. Patrick’s Day (17th March) is a great excuse to make Irish classics like tender stews, seafood chowder or shepherd’s pie.

Did you know an estimated 80,000 Irish are living in Australia today? So whether you’re feeling nostalgic for home, want to get in touch with your Irish heritage, or simply want to celebrate the day, here are some recipes for you.

MyFitnessPal is sharing a selection of hearty, Irish-inspired recipes featuring lean proteins and plenty of nutrient-packed green fruits and veggies for less than 400 calories per serving.

Spring Fish Chowder Recipe

Ingredients

• 2 tablespoons olive oil
• 1 1/2 cups (120 grams) leeks, thinly sliced
• 1 cup (134 grams) of baby carrots, thinly sliced
• 3 cups unsalted chicken stock
• 1/2 teaspoon coarse kosher salt
• 1/2 teaspoon black pepper
• 454 grams of baby or new potatoes, quartered
• 1 cup (132 grams) of frozen green peas
• 454 grams cod fillets, cut into bite-sized pieces
• 1 cup (237 milliliters) of 2% reduced-fat milk
• 1/4 cup (33 grams) all-purpose flour
• 1/4 cup (10 grams) of fresh chives, chopped

Directions

1. Heat oil in a Dutch oven over medium-high heat. Add leeks and carrots; sauté until leeks start to brown, 4–5 minutes.
2. Add stock, salt, pepper and potatoes; bring to a boil. Cover, reduce heat to medium and cook until potatoes are almost tender, about 10 minutes.
3. Add peas and cod; cover and cook until fish is done, 4–5 minutes.
4. In a small bowl, whisk together milk and flour. Gradually whisk milk mixture into soup; cook, uncovered, until thickened, about 2 minutes, stirring frequently. Sprinkle with chives.

Serves: 4 | Serving Size: 2 1/4 cups

Nutrition (per serving): Calories: 344; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 484mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 8g; Protein: 31g

About MyFitnessPal

MyFitnessPal is the number 1 global nutrition and food tracking app. Since 2005, MyFitnessPal has empowered over 200 million users in over 120 countries to achieve their health and well-being goals through logging food intake, recording exercise activity, and tracking their wellness habits.

MyFitnessPal is on a mission to support Australians to manage their health goals on their own terms. Through personalised data-led insights, nutritional guidance, and unwavering support, MyFitnessPal provides users with tools for positive, healthy change.