Mussel, Fish and Butternut Chowder ... or Stew! Recipe

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Mussel, Fish and Butternut Chowder ... or Stew!
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Ingredients
15
Count
Nutrition
704
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Please note that this is a simple and rustic dish, meant to serve with nice crusty bread and wine!
  2. Rinse the mussels (usually there are grit, and also remove any beards still left) and let defrost if frozen. Mussels on the half shell is usually sold par-boiled, so don't let them boil, just let them heat to simmering in the chowder.
  3. Cut the fish into large chunks. Likewise, if you have bought ready-cut butternut chunks, cut them into smaller pieces. Peel and chop the onion, and peel and chop the potatoes.
  4. While prepping those, heat the oil in a large pot.
  5. Fry, all at once, the onion, potatoes and butternut (or pumpkin) pieces. Stir well over high heat so they start to fry well.
  6. Add the chicken broth, turn heat down to a low simmer. After about 5 - 10 minutes, add the wine. (You could add water, or water and wine, but it is not as flavourful).
  7. Let simmer another 5 - 10 minutes, until vegetables are soft, then add the sugar, nutmeg, garlic and hot pepper flakes.
  8. Stir well, then add the fish. Simmer a few minutes until the fish turn opaque.
  9. Add the rinsed mussels. By this time some will have detached from the shells, and other will still be attached. No matter, that's the way it always goes, and just remove the empty shells!
  10. Stir through, and let the mussels simmer about 5 minutes.
  11. Add the lemon juice and the cream, stir through, let simmer for a few minutes, taste for seasoning, and it's ready.
  12. NOTE: You can make this earlier in the day or afternoon, let it cool, and then gently heat again. Do not let it boil. It develops more flavour when it has a chance to stand. Reheat over slow heat.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 704.4 Kcal (2949 kJ)
Calories from fat 247.2 Kcal
% Daily Value*
Total Fat 27.47g 42%
Cholesterol 114.92mg 38%
Sodium 1181.71mg 49%
Potassium 2311.27mg 49%
Total Carbs 60.1g 20%
Sugars 10.75g 43%
Dietary Fiber 7.68g 31%
Protein 45.29g 91%
Vitamin C 80.7mg 135%
Vitamin A 2.9mg 97%
Iron 12.9mg 72%
Calcium 331.8mg 33%
Amount Per 100 g
Calories 79.45 Kcal (333 kJ)
Calories from fat 27.88 Kcal
% Daily Value*
Total Fat 3.1g 42%
Cholesterol 12.96mg 38%
Sodium 133.29mg 49%
Potassium 260.69mg 49%
Total Carbs 6.78g 20%
Sugars 1.21g 43%
Dietary Fiber 0.87g 31%
Protein 5.11g 91%
Vitamin C 9.1mg 135%
Vitamin A 0.3mg 97%
Iron 1.5mg 72%
Calcium 37.4mg 33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.6
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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