At a glance
Preparation time: 40 minutes
Difficulty: Easy
Serves: 4
Ingredients
- 2 teaspoons olive or canola oil
- 1 leek, finely sliced and then washed
- 2 large or 4 medium potatoes
- 1 litre (4 cups) fish stock or chicken stock (reduced salt if available)
- 420g can of corn or creamed corn (no added salt if available).
- 2 cups frozen peas
- 375g can evaporated milk (reduced fat if available)
- 500g fish, such as trout, salmon, white skinnless fish (fresh or frozen and thawed), canned salmon or canned tuna
Steps
- Chop fish into chunks (small enough to be picked up in a spoon). If using canned fish, open can and drain before cutting into chunks.
- Cut off the dark green leaf end and the root end of the leek. Thinly slice the leek into rings. Put into a bowl of cold water and gently stir or shake to remove any soil between the layers. Allow the leeks to sit in the water for a few minutes so that any remaining soil soaks off. Drain the water off using a colander, sieve or slotted spoon or use clean hands to scoop out the leek slices onto a plate.
- Wash, peel and grate potatoes. No need to peel smooth skinned potato.
- Heat oil in a large saucepan. Add leek and potato and gently cook with the lid on until soft, stirring as needed.
- Add stock, fish, corn and peas. Simmer gently until fish is cooked (about 5 mins). If using canned fish, add now and heat for about 2 mins.
- Add the evaporated milk, heat through and serve.
This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.