Cajun-style Wild-caught Cod & Corn Chowder

Serving size

1 person 2 people 4 people

Ingredients

1 tbsp Cajun spice mix

(Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
10g vegetable stock powder

(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
1 tbsp cornflour
80g sliced kale
140g sweetcorn

(sweetcorn, water, salt)
280g diced cod fillets (Fish)
80g greek style yoghurt (Milk)
1 unwaxed lemon
1 handful of fresh thyme
3 garlic clove
1 leek
2 spring onion
2 large potatoes

Allergens

Contains: Fish, Milk

Nutritional Information

Typical values	per 100g	per portion
Energy	90Kcal	596Kcal
	375kJ	2495kJ
Fat	2.3g	15g
of which saturates	0.7g	4.6g
Carbohydrates	10g	68g
of which sugars	2.2g	15g
Protein	7.1g	47g
Salt	0.44g	2.9g
Fibre	2.0g	13g

Ingredients

1 tbsp Cajun spice mix (use half)

(Cumin, Black Pepper, Sea Salt, Fennel, Green Cardamom, Coriander, Rubbed Oregano, Rubbed Thyme, Paprika Flakes, Cayenne Pepper.)
1 tbsp cornflour (use half)
140g sweetcorn (use half)

(sweetcorn, water, salt)
10g vegetable stock powder (use half)

(Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
3 garlic clove
2 spring onion
80g greek style yoghurt (use half) (Milk)
2 large potatoes
280g diced cod fillets (use half) (Fish)
1 handful of fresh thyme (use half)
1 leek (use half)
80g sliced kale (use half)
1 unwaxed lemon (use half)

Allergens

Contains: Fish, Milk

Nutritional Information

Typical values	per 100g	per portion
Energy	89Kcal	790Kcal
	372kJ	3304kJ
Fat	1.7g	15g
of which saturates	0.5g	4.8g
Carbohydrates	12g	109g
of which sugars	1.9g	17g
Protein	5.8g	52g
Salt	0.33g	2.9g
Fibre	2.0g	17g

Back

High protein 1/3 daily fibre 5 plants Low sat fat

Cajun-style Wild-caught Cod & Corn Chowder

Prep time: 20 mins

Total time: 35 mins

Cuisine: South American

Food group: Fish

We are spicing a comforting, creamy chowder by infusing it with fiery Cajun spices for the perfect kick. Add buttery wild-caught cod and golden corn and simmer to perfection. Leafy kale add a pop of green. Crunchy spring onion and lashings of lemon complete the dish.

Cooking Instructions

The protein cooking time listed in this recipe has been updated.

As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.

Check out the latest recommended times in our Cooking Guidelines.

Before you start

Preheat the oven to 240C / fan 220C / gas mark 9
Line a baking tray with parchment paper
Boil a half-full kettle
Pull out a large saucepan, a measuring jug & a sieve

Roast & prep

Dice the potatoes into 1cm chunks (peel optional)
Place the potatoes onto the lined tray and toss with 1 tsp oil, half the Cajun spice and a pinch of salt and pepper
Roast for 25-30 mins, until soft and golden
Meanwhile, trim and slice the leek into 1cm thick half-moons. Thinly slice the spring onions, keeping the green and white parts separate. Finely chop or crush the garlic. Strip the thyme from the stalks and roughly chop

Time to fry

Heat the large saucepan with 2 tsp oil on medium-high heat. Once hot, add the leek and spring onion whites and cook for 4-5 mins, until starting to soften. Season with salt and pepper
Add the garlic, thyme and remaining Cajun spice and cook for 1 min more
Dissolve the cornflour in the jug with 50ml cold water (25ml for 1 person), add the stock, then top up with 350ml boiling water (175ml for 1 person)

Simmer simmer

Stir in the stock mixture, bring to the boil, then lay the cod evenly into the pan, cover with a lid and simmer on medium heat for 19 mins, until cooked through
Meanwhile, drain the sweetcorn. Pick any woody stalks from the kale

Time for corn

When the fish has 5 mins remaining, gently stir the sweetcorn and kale into the chowder and cook until tender
In the final minute, add the yogurt and juice from half the lemon (or to taste). Season to taste with salt and pepper
Add a splash of water if the sauce becomes too thick

Plate up

Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
Share the roast potatoes between bowls, topped with the chowder. Garnish with the spring onion greens and remaining lemon, cut into wedges