Cod, Broad Bean, and Spinach Chowder Recipe

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Cod, Broad Bean, and Spinach Chowder
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Ingredients
14
Count
Nutrition
385
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Croutons:.
  2. Heat olive oil in frying pan. Add bread cubes. Cook over medium heat, stirring often until golden all over. Remove and leave to drain on kitchen paper until soup is ready.
  3. Soup:.
  4. Pour milk and cream into large pot and bring to boil. Add cod and bring back to boil. Reduce heat and simmer for 2-3 minutes, then remove from heat and simmer for 6 minutes until fish is just cooked. Use a slotted spoon to remove the fish from the cooking liquid.
  5. Using a fork, flake the cooked cod into pieces and set aside.
  6. Heat the olive oil in a large pan and add the onion and garlic. Cook for 5 minutes.
  7. Add olive oil, garlic, and onion mixture to the milk mixture. Add potatoes and bring back to boil. Reduce heat, cover, and simmer for 10 minutes.
  8. Add broadbeans and simmer for 10 minutes (if frozen, follow instructions on bag before they are added to mixture).
  9. Add cod to the soup and heat gently.
  10. Just before serving, add spinach and cook 1-2 minutes until wilted.
  11. Season with chives, nutmeg, salt, and ground pepper to taste.
  12. Serve with croutons piled on top.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 384.54 Kcal (1610 kJ)
Calories from fat 119.93 Kcal
% Daily Value*
Total Fat 13.33g 21%
Cholesterol 42.83mg 14%
Sodium 490.93mg 20%
Potassium 826.36mg 18%
Total Carbs 40.35g 13%
Sugars 11.1g 44%
Dietary Fiber 5.82g 23%
Protein 23.71g 47%
Vitamin C 12.3mg 20%
Vitamin A 0.6mg 19%
Iron 2.9mg 16%
Calcium 357mg 36%
Amount Per 100 g
Calories 90.62 Kcal (379 kJ)
Calories from fat 28.26 Kcal
% Daily Value*
Total Fat 3.14g 21%
Cholesterol 10.09mg 14%
Sodium 115.69mg 20%
Potassium 194.73mg 18%
Total Carbs 9.51g 13%
Sugars 2.61g 44%
Dietary Fiber 1.37g 23%
Protein 5.59g 47%
Vitamin C 2.9mg 20%
Vitamin A 0.1mg 19%
Iron 0.7mg 16%
Calcium 84.1mg 36%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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