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Cajun-style Wild-caught Cod & Corn Chowder
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.
High protein
1/3 daily fibre
5 plants
Low sat fat
Serving size
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
Nutritional Information
Calories: 596
Protein: 47g
Carbs: 68g
Fat: 15g
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)
Nutritional Information
Calories: 790
Protein: 52g
Carbs: 109g
Fat: 15g
Cajun-style Wild-caught Cod & Corn Chowder
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.
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Cooking Instructions
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
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