Ingredients

  • 1 1/2 ounces smoked ham (lean, diced)
  • 2 stalks celery (finely chopped)
  • 1 onion (finely chopped)
  • 1 large potato (peeled, diced)
  • 2 cups low sodium chicken stock (or water)
  • 2 tablespoons plain flour
  • 2 cups soy milk
  • 1/2 pound smoked cod (skinned, chopped)
  • 10 1/2 ounces corn kernels (drained)
  • 3/4 cup frozen peas
  • 1 red pepper (seeds removed, chopped)
  • chopped parsley (to serve)
  • sourdough bread (toasted, to serve)

Directions

  1. Heat a large saucepan on high. Spray with oil and sauté ham, celery, and onion for 2–3 mins. until tender.
  2. Add potato and cook, stirring, for 1 min. Blend in stock and season to taste. Bring to a boil. Reduce heat to low and simmer, covered, for 10 mins.
  3. Blend flour with a little of the soy milk to form a smooth paste. Stir into pan with remaining milk, stirring constantly for 4–5 mins, until sauce boils and thickens.
  4. Add cod, corn, peas and pepper. Simmer for 4–5 mins, until fish is cooked through. Sprinkle with parsley and serve with sourdough toast.
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NutritionView more

240Calories
Sodium37%DV880mg
Fat5%DV3.5g
Protein39%DV20g
Carbs11%DV32g
Fiber12%DV3g

PER SERVING *

Calories240Calories from Fat25
% DAILY VALUE*
Total Fat3.5g5%
Saturated Fat0.5g3%
Trans Fat
Cholesterol10mg3%
Sodium880mg37%
Potassium710mg20%
Protein20g39%
Calories from Fat25
% DAILY VALUE*
Total Carbohydrate32g11%
Dietary Fiber3g12%
Sugars9g18%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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