Coconut Corn and Fish Chowder

Coconut Corn and Fish Chowder

Glicemia: 6Porzioni: 4Tempo di preparazione: 30minPasto: Cena
Micronutrienti:Omega 3CalcioVitamina A

Macronutrienti per 100 g

Energia
114kcal
Zuccheri
2g
Grassi
6g
Fibre
1g
Grassi saturi
2g
Proteine
6g
Carboidrati
9g
Sodio
136mg

Ingredienti

  • 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

Preparazione

  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.

Micronutrienti in % del fabbisogno giornaliero

Ferro
0% del fabbisogno giornaliero
Magnesio
15% del fabbisogno giornaliero
Vitamina C
4% del fabbisogno giornaliero
Omega 3
19% del fabbisogno giornaliero
Vitamina A
40% del fabbisogno giornaliero
Calcio
67% del fabbisogno giornaliero
Folati
16% del fabbisogno giornaliero

Buono a sapersi

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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