
Coconut Corn and Fish Chowder
Blutzucker: LowPortionen: 4Zubereitungszeit: 30minMahlzeit: Dinner
Mikronährstoffe:Vitamin AVitamin CFolateMagnesiumCalciumOmega 3
Makronährstoffe pro 100g
Energy
114kcal
Sugar
2g
Fat
6g
Fiber
1g
Sat fat
2g
Protein
6g
Carbs
9g
Sodium
136mg
Zutaten
- 300g / 10.6oz Potatoes
- 400g / 14oz Coconut milk
- 100ml / 3.4fl oz Milk
- 150g / 5.3oz frozen or canned Sweetcorn
- 400g / 14oz boneless Mixed fish
- 20g / 0.7oz unsalted Butter or oil
- 1 finely diced Onion
- to taste freshly ground Black pepper
- 1 tbsp finely chopped Chives
- 400g / 14oz Coconut milk
- 100ml / 3.4fl oz Milk
- 150g / 5.3oz frozen or canned Sweetcorn
- 400g / 14oz boneless Mixed fish
- 20g / 0.7oz unsalted Butter or oil
- 1 finely diced Onion
- to taste freshly ground Black pepper
- 1 tbsp finely chopped Chives
Zubereitung
1. Heat 20g / 0.7oz unsalted Butter or oil in a large, high-sided frying pan.
2. Add 1 finely diced Onion and sauté over medium-high heat for 4 minutes until translucent.
3. Add 300g / 10.6oz Potatoes and cook for 2 minutes.
4. Add 400g / 14oz Coconut milk and 100ml / 3.4fl oz Milk, then add 150g / 5.3oz Sweetcorn and freshly ground Black pepper to taste.
5. Simmer for 10 minutes with the lid on.
6. Blitz until smooth but with some chunks of Potato intact.
7. Add 400g / 14oz boneless Mixed fish, stir, and cook for 8-10 minutes until fish flakes easily.
8. Serve sprinkled with 1 tbsp finely chopped Chives.
2. Add 1 finely diced Onion and sauté over medium-high heat for 4 minutes until translucent.
3. Add 300g / 10.6oz Potatoes and cook for 2 minutes.
4. Add 400g / 14oz Coconut milk and 100ml / 3.4fl oz Milk, then add 150g / 5.3oz Sweetcorn and freshly ground Black pepper to taste.
5. Simmer for 10 minutes with the lid on.
6. Blitz until smooth but with some chunks of Potato intact.
7. Add 400g / 14oz boneless Mixed fish, stir, and cook for 8-10 minutes until fish flakes easily.
8. Serve sprinkled with 1 tbsp finely chopped Chives.
Mikronährstoffe % des Tagesbedarfs
Iron
16% of RDI
Magnesium
43% of RDI
Vitamin C
60% of RDI
Omega 3
49% of RDI
Vitamin A
49% of RDI
Calcium
25% of RDI
Folate
30% of RDI
Gut zu wissen
There is no real risk in serving bacon to baby, but the salt content is higher than other ingredients, so keep their sprinkles to a tiny taste.
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