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.
Serving size
Ingredients
Ingredients
- 2 tbsp buckwheat flour
- 4 cod fillets (skin off) (Fish)
- 3 spring onion
- 1 unwaxed lemon
- 4 large potatoes
- 1 handful of fresh coriander
-
1 tsp cajun spice(cayenne pepper, cardamom, cumin, black pepper, sea salt, fennel, coriander, chilli, oregano, thyme)
-
1 vegetable stock cube (Celery)(Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
-
280g sweetcorn(sweetcorn, water, salt)
- 4 carrot
-
20g cashew parm cheez (Nuts)(Cashew nuts, Sunflower seeds, Nutritional yeast, Kale, Himalayan pink salt , Lemon peel)
Allergens
Contains:
Fish, Celery, Nuts
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 90Kcal | 564Kcal |
| 375kJ | 2358kJ | |
| Fat | 2.0g | 13g |
| of which saturates | 0.4g | 2.4g |
| Carbohydrates | 11g | 68g |
| of which sugars | 3.0g | 19g |
| Protein | 7.0g | 44g |
| Salt | 0.35g | 2.2g |
| Fibre | 2.0g | 12g |
Prep in 10
High protein
1/3 daily fibre
Low sat fat
Cheezy Cajun-style Fish Chowder
We're making sure no kids leave the dinner table hungry with this healthy and filling fish chowder. Studded with fluffy potatoes, vitamin-rich carrots and sweetcorn. Add cajun spice for kick. Lemon juice and fresh-cut spring onions for zing. Cashew parm cheez for that cheezy finish.
Cooking Instructions
Cooking Instructions
- Dice the potatoes and carrots into 2cm cubes (peel optional). Slice 2 spring onions into 3cm pieces, and finely slice the remaining. Drain the sweetcorn.
- Heat a frying pan with 1 tbsp oil on high heat. Add the potatoes, carrots, spring onion pieces and sweetcorn. Cook for 4-5 mins, until deep golden brown. Season with sea salt.
- Add the flour to the pan, stirring continuously, then add the cajun spice (to taste) and half the cheez. Pour in 1 litre hot water and crumble in the stock cube. Boil for 10 mins, until the potatoes are cooked. Season with sea salt and black pepper.
- Dice the cod into 3cm pieces, then add to the pan. Simmer for 5 mins, until the fish is cooked. Meanwhile, zest and halve the lemon. Roughly chop the coriander and stir half through the chowder. Squeeze in the juice from half the lemon (to taste).
- Serve the chowder in bowls. Sprinkle with the zest, remaining cheez, sliced spring onion, coriander and lemon, cut into wedges.
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