February 13, 2023
Plokkfiskur (Icelandic Fish Stew)
This is inspired by the classic Icelandic fish stew. Traditionally made with béchamel sauce and potatoes, I have replaced that with cauliflower and cream for a smooth, rich, and delicious low carb version. The flavor is very mild and reminiscent of a chowder in both taste and texture. Feel free to swap the leeks for an onion. I like to puree the vegetables until smooth but if you want more texture, reserve some and add them back in after blending most of the vegetables. Finally, an optional dusting of cheese and quick broil results in a golden and delicious top for this hearty dish. A few other additions that would be good are a sprinkling of nutmeg and bacon bits.
Servings: 6
Calories: 503kcal
Ingredients
- 2 leeks tender green and white portions sliced, stem and root discarded, or 1 onion, diced
- 2 tablespoons butter
- 2 heads cauliflower broken into florets
- 1/2 cup heavy cream or cashew cream for dairy-free
- 1/2 cup half n half or cashew milk for dairy-free
- 1 cup fish stock or another 1/2 cup half n half and 1/2 cup cream
- water as needed
- salt to taste
- 1 1/2 pounds cod cubed
- 1/2 bunch chives minced, a few reserved for garnish
- 1 1/2 cups gouda or other cheese of choice, optional, omit for dairy-free
Instructions
- Rinse the leeks well (they tend to hold a lot of dirt and sand). Place cut leeks into a strainer set in the sink and run water over them, washing out any dirt. Let drip dry in the sink.
- Heat a large pot over medium-high heat and add the butter and leeks. Cook, stirring often until the leeks are soft and translucent, about 5 minutes. Add cauliflower, and cream, half n half, and fish stock. Bring to a boil and cook until the cauliflower is completely soft, about 20 minutes
- If you like some vegetable texture in your soup, reserve about 1/3 of the mixture and puree the rest with an immersion blender. Puree it all if you like a smoother soup. Season to taste with salt.
- Add the fish and stir so that all the fish is covered. Turn off the heat and let the soup. stand for 15 minutes, or until fish flakes when tested with a fork. Using 2 forks, flakes the pieces of fish to desired consistency. Adjust seasoning to taste again and stir in chives and, or parsley.
- Optional serving: Spoon into individual serving dishes that are broiler safe. Top with grated gouda and broil until golden. Serve.
Notes
Protein:Energy Quotient [calories]: 0.73, Protein % of calories: 32.6%
Nutrition without cheese: Calories: 293 cal, Carbs: 15g, Fiber: 4g, Fat: 15g, Protein: 26g, Protein:Energy Quotient [calories]: 0.83, Protein % of calories: 35.7%
Nutrition Facts
Plokkfiskur (Icelandic Fish Stew)
Amount per Serving
Calories
503
% Daily Value*
Fat
31
g
48
%
Saturated Fat
19
g
119
%
Trans Fat
0.2
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
8
g
Cholesterol
156
mg
52
%
Sodium
786
mg
34
%
Potassium
1249
mg
36
%
Carbohydrates
17
g
6
%
Fiber
4
g
17
%
Sugar
8
g
9
%
Protein
41
g
82
%
Vitamin A
1369
IU
27
%
Vitamin C
98
mg
119
%
Calcium
540
mg
54
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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