SUNDAY RECIPE : Fresh & light potage

There’s no need for shop-bought soup with this quick and nutritious recipePreparation and cooking timesPreparation 10 minutes Cooking 40 minutes

There’s no need for shop-bought soup with this quick and nutritious recipe
Preparation and cooking times
Preparation 10 minutes
Cooking 40 minutes

Ingredients

• 100g smoked haddock fish fillets and 100g unsmoked, skin on
• 500ml skimmed milk
• 500ml vegetable stock
• 2 thyme sprigs
• 1 tsp vegetable oil
• 1 onion , finely chopped
• 1 garlic clove , finely chopped
• 1 leek , sliced
• 1 large sweet potato , diced
• 200g can sweetcorn in water, drained
• 50g red lentils
• small handful parsley , chopped
• crusty bread , to serve

methods

1. Place the fish in a deep frying pan, and then add the milk, stock and thyme. Bring to the boil and take off the heat; leave until cool enough to handle. Take out the fish (reserving the liquid), peel off the skin and flake the fish onto a plate, to use later.
 
2. Meanwhile, heat the oil in a large saucepan. Gently fry the onion, garlic and leek for 8-10 minutes until soft and translucent.

Add the sweet potato, sweetcorn and lentils, and then pour over the liquid you cooked the fish in. Bring to the boil and simmer for 30 minutes.

Check the seasoning and semi-blitz with a hand blender – you can leave it quite rough. Add the flaked fish and chopped parsley. Serve piping hot with some crusty bread.

Nutrition per serving

255 calories, protein 20g, carbohydrate 40g, fat 3 g, saturated fat 1g, fibre 5g, salt 1.09 g

Ends

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