Corn and Fish Chowder

Kcal: 515 |

P: 34 |

F: 14 |

C: 70 |

Fiber: 9

Ingredients

White fish fillet (cod or haddock): 100g (3.5 oz, cut into 2cm pieces), Corn kernels: 100g (2/3 cup), White potato: 70g (1/2 small, diced), Leek: 40g (1/3 medium, thinly sliced), Fennel bulb: 30g (1/4 small, diced), Red bell pepper: 30g (1/5 medium, diced), Garlic: 3g (1 clove, minced), Vegetable broth (low sodium): 200ml (3/4 cup + 1 tbsp), Low-fat milk: 80ml (1/3 cup), Olive oil: 7g (1.5 tsp), All-purpose flour: 7g (1/2 tbsp), Lemon zest: 1g (1/4 tsp, finely grated), Dill (fresh): 3g (1 tbsp, chopped), Parsley (fresh): 3g (1 tbsp, chopped), Chives (fresh): 2g (1 tsp, finely sliced), Bay leaf: 1, Rye bread: 35g (1 small slice), Greek yogurt (2%): 35g (2 heaping tbsp, for serving), Salt: to taste, White pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Pescatarian (includes fish and seafood but excludes other meats)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 7g olive oil in a small saucepan over medium heat. Add 40g thinly sliced leek, 30g diced fennel bulb, and 30g diced red bell pepper, and sauté for 3 minutes until softened. Add 3g minced garlic and cook for 30 seconds, stirring constantly. 2. Sprinkle in 7g all-purpose flour and cook for 1 minute, stirring to form a light roux. Gradually pour in 200ml vegetable broth/water, whisking to avoid lumps. Add 70g diced white potato, 100g corn kernels, and 1 bay leaf. Season with salt and white pepper to taste. Bring to a gentle simmer and cook for 8-10 minutes, until the potatoes are just tender. 3. Add 100g white fish pieces and 80ml low-fat milk. Simmer gently for 3-4 minutes, until the fish is opaque and flakes easily with a fork.
4. Remove from heat and discard the bay leaf. Stir in 1g finely grated lemon zest, 3g chopped dill, 3g chopped parsley, and 2g finely sliced chives. Taste and adjust seasoning with salt and white pepper as needed. 5. Toast 35g rye bread until crisp and golden. 6. Let the soup cool for 2-3 minutes, then ladle into a serving bowl. Top with 35g Greek yogurt (2 heaping tbsp), gently swirling it in or leaving it as a dollop to prevent curdling. 7. Garnish with extra dill and chives if desired. 8. Serve immediately with the toasted rye bread on the side.

Menopause Benefits

This coastal chowder delivers iodine from white fish that supports thyroid hormone production during menopause. Fish provide selenium that activates glutathione peroxidase enzymes for cellular protection. Corn contributes zeaxanthin, which protects retinal cells from blue light damage for visual wellness. Potatoes deliver potassium that maintains optimal electrolyte balance for muscle function. Leeks provide prebiotic inulin that nurtures beneficial Bifidobacteria in the gut microbiome. Fennel contributes anethole that supports comfortable digestion through smooth muscle relaxation. Bell peppers deliver vitamin B6 that aids in neurotransmitter synthesis for mood balance. Milk provides calcium that strengthens bone architecture for skeletal support. Dill delivers chlorophyll that supports natural detoxification pathways. Parsley contributes vitamin K1, which activates osteocalcin for proper bone mineralization. Chives provide allicin that supports cardiovascular wellness through nitric oxide pathways. Rye bread contributes arabinoxylan fibres that support microbial diversity in the gut microbiome. Greek yogurt delivers probiotics that support vaginal microbiome balance. This fibre-rich chowder enhances short-chain fatty acid production in the gut microbiome, supporting optimal neurotransmitter balance while delivering essential micronutrients for overall vitality.

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