Mixed Seafood Chowder

INGREDIENTS Serves 4-6 portions:

  • 2 yellow onions
  • 3 x cloves garlic
  • 1 stick celery chopped
  • 3 carrots diced
  • 1 small sweet potato diced
  • 3-4 mushrooms chopped
  • 2 salmon fillets – chopped into large pieces
  • 2 haddock fillets – chopped into large pieces
  • Sea salt
  • Pepper
  • Olive oil

ROUX: (White Sauce)

  • 25g real butter
  • 25g plain flour
  • 300ml – 500ml of milk depending on consistency – add 300ml and add more if needed
  • 1 tbsp of whole grain mustard
  • Seasalt
  • Pepper


  • In a large pan add the olive oil and heat.
  • Add the onions, garlic and sweat for 5 minutes over a low heat.
  • Add the carrot, celery, potato, mushroom and continue to sweat for 10-15 minutes.
  • Add water if any sticking occurs.
  • Add seasalt & pepper.
  • Add the fish pieces and continue to cook over a low heat. ( Add some water if any sticking occurs.)
  • In a separate saucepan, melt the oil / butter, add the flour and stir quickly to form a paste over a low gentle heat.
  • Gradually add the milk stirring all the time to avoid lumps forming.
  • Keep the heat gentle, add in salt pepper, and 1 tsp of wholegrain mustard • Pour over your fish mix and stir all gently, fish takes less than 10 minutes to cook.


  • Serve with grain (60g per person) if you are limiting carbs keep to 25g a portion.
  • Mix half basmati / wild rice or half brown rice basmati to increase fibre.
  • Good on its own or with 1 x slice wholegrain brown bread for a lunch option.