Cullen Skink is a traditional Scottish soup, usually laden with butter and cream. It’s rich, tasty. and very decadent, but it’s easy to make a Slimming-World-friendly version that’s just as tasty and is very low-syn (or even syn-free if you omit the teaspoon of butter!). I’ve added swede to my recipe to add a touch more speed food than the traditional recipe calls for, but I think it works really well.
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used
- 350-400g smoked haddock (not dyed) (P)
- 2 fist-sized potatoes (F)
- 150g swede (S)
- 1 medium onion (S)
- 1 garlic clove (S)
- 1 tsp butter (2) – optional
- 500mls skimmed milk (HEA)
- Frylight (F)
- Water (F)
- Salt and pepper to taste (F)
- Peel and cube your potatoes and swede, and either boil or steam till tender.
- Mash the potatoes and swede with the butter, using a splash of milk if necessary, to achieve a smooth, creamy mash.
- Finely dice the onion and mince the garlic, and fry in a little Frylight till just cooked through (add a pinch of salt to prevent them browning).
- Poach the haddock in just enough water to cover it – it should only take a few minutes to cook through.
- Remove the haddock from the water (but reserve that water – you’ll need it!), remove the skin and bones, and flake the fish – keep the flakes quite chunky as they will break down further later on.
- Replace the haddock in the water, add the onion and garlic, and pour in the milk.
- One spoonful at a time, stir the potato and swede into the liquid, ensuring each spoonful is fully incorporated before adding the next.
- Bring the soup to the boil and simmer a few minutes, stirring occasionally.
- Serve and add salt and pepper as desired.
This has a lovely, subtle flavour from the smoked haddock. If you like a stronger fishy flavour, feel free to add a fish stock cube or some fish sauce (I don’t know what the syns would be for fish sauce – you’d have to look them up).
If you leave out the butter entirely, it’s a syn-free dish, using skimmed milk as your HEA (and as this give two – very large – servings, you’ll still have 100mls of milk left for you to use in your cups of tea or coffee throughout the day). I like to leave it in, however, as it makes it taste just that little bit more decadent and synful. As the portions are large, you could always serve four as a starter at only half a syn per portion.
If you wanted to add more speed food, feel free to do so – I guess adding a carrot to your mash would be rather tasty, but it would change the colour of the soup, which is traditionally a creamy white. You could also use leek in place of the onion, and it would be equally good.
This is a quick soup to make – you can make it from start to finish in around half an hour, so you need never be stuck for lunch again!