New Zealand Seafood Recipes
COUNTRY CHOWDER
Ingredients
Preferred measurement of units
Serves 4
300g10 oz hot or cold smoked fish, skinned & boned
150g5 oz mussels (optional)
4 Tbsp reduced-fat spread
2 medium potatoes, finely chopped
1 tsp fennel seeds
1 onion, finely chopped
3 Tbsp flour
1½ cups trim milk
¾ cup assorted vegetables eg celery, green peppers (finely chopped), peas, beans (fresh, frozen or canned)
1½ cups fish stock
Method
Cut fish into 2cm cubes.
Melt spread in a large saucepan, saute potatoes, onion & fennel seeds for 10 minutes until soft.
Add flour & cook 1 minute.
Gradually add stock & milk & simmer until thickened.
Add fish & vegetables & simmer for another 5 minutes.
Season to taste & serve with crusty bread.
Cod, Blue
Omega 3: Good Omega-3
Color when cooked:
- Pink flesh, whitens on cooking
Flesh:
- Medium
- Thick flakes
Cooking Methods:
- Bake
- Marinate
- Microwave
- Poach
- Smoke
- Soup/chowder
- Fry
Hoki
Omega 3: Good Omega-3
Color when cooked:
- White
Flesh:
- Delicate
- Flakes easily when cooked
Cooking Methods:
- Bake
- Curry
- Smoke
- Microwave
- Soup/chowder
Mussel
Omega 3: Good Omega-3
Color when cooked:
- Shell
Flesh:
- Shellfish
Cooking Methods:
- Bake
- BBQ
- Fry
- Curry
- Marinate
- Microwave
- Soup/chowder
- Smoke
- Steam
- Sushi / raw