First-rate fish chowder

Fish is rich in Vitamin D (the sunshine vitamin) and this delicious chowder cooked up by nutritionist Rob Hobson,packs in pollock, hake and salmon, as well mus…

Fish Chowder

Try this fish chowder dish to help boost your intake of vitamin D.  This dish provides 30% of your recommended intake of vitamin D which is notoriously difficult to obtain from diet alone.  There is also a good source of calcium in this dish as the dairy ingredients and kale contribute to 30% of your daily recommended intake of calcium.

Serves 4


  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 1 leek, finely chopped
  • 1 bay leaf
  • 1 garlic clove, minced
  • 500ml hot fish or vegetable stock
  • 250ml skimmed milk
  • 200g potatoes, chopped into rough 1 centimetre dice
  • 100g skinless smoked white fish eg haddock, diced
  • 100g skinless white fish, eg hake or pollock, diced
  • 100g kale, tough stalks removed and ripped into bite-size pieces
  • 1 x 198 g tin sweetcorn, drained
  • 2 tbsp light creme fraiche
  • 75g smoked salmon offcuts
  • 100g clams or mussels, optional
  • 2 tbsp freshly chopped chives, chopped
  • 2 tbsp chopped dill, chopped

To serve

Serve with brown soda bread


Heat the oil and butter in a large, lidded, pan set over a medium heat, add the chopped leek and bay leaf and slowly fry until soft and translucent – about 10min. Add the garlic clove and fry for a further 3 minutes until fragrant.

Add the stock and milk, then bring to the boil. Add the chopped potatoes, then simmer for 10 – 15 minutes, or until potatoes are tender.

Stir in the smoked fish, white fish, kale and sweetcorn and simmer for 3 minutes, add the creme fraiche, smoked salmon offcuts and clams/mussels (if using).

Place a lid on the pan and cook for a further 3 minutes, until the mussels/clams have opened. Carefully stir through half of the herbs and season with a little salt and a good amount of black pepper.

Serve in bowls garnished with the remaining herbs and with the brown bread on the side.


Last modified: June 10, 2021

Written by 12:40 pm Food & Drink