And although I like to use cod, any mild white fish, such as halibut, would work. … You can use chicken stock instead of the seafood stock. into your late-summer menu. They give the soup a thick, chowder texture without any heavy cream or butter. Bring up to boil slowly when reheating. EatingWell may receive compensation for some links to products and services on this website. This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. By making your own homemade fish chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders. By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy. I typically publish a new recipe once or twice per week. Directions: Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Add the flaked fish back into the chowder and reheat slowly. Defrost thoroughly. Season … Add remaining oil and leeks, turn down heat to med and sauté leeks for 5-8 mins. In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. You can use frozen fish, so it is pretty much a store cupboard recipe. Add … Place cashews in a small bowl and cover with water. While fish is baking, place the carrots and celery in a medium microwave-safe bowl. When cool enough to handle, crumble into bite size chunks. Chowder doesn't have to be heavy or fattening to be delicious. . This soup is delicious. The addition of halibut, scallops and clams turns ordinary corn chowder into an extraordinary meal-in-a-bowl. Most of our recipes are low-carb (or keto) and gluten-free, but some are not. From clam chowder to corn chowder, find our top picks for healthy chowder recipes. Add the potatoes and gently sauté for 5 minutes, then sprinkle over the flour and fry, stirring, for 1 … Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. This Healthy Seafood Chowder is seriously the best! You can use heavy cream instead. Discard the bay leaf. But if you need a basic recipe for cooking cod, you should definitely try this baked cod recipe. In 6- to 7-quart saucepot, cook bacon on medium 5 to 7 minutes or until browned and crisp, turning occasionally. Mix corn, potatoes, celery, and carrots into the stock. Add 4 tablespoons of butter to the chowder along with the evaporated milk. 4. Serve the fish chowder immediately. Reheat the leftovers gently, covered, in the microwave on 50% power, to prevent the fish from drying out. Filed Under: Seafood Recipes Last updated on September 22, 2020, The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. It’s so easy! Olive oil: My favorite oil! Then cook aromatics (garlic, paprika, basil, and red pepper flakes) in some olive oil. ½ cup half-and-half. Freezing tip. That’s it! You can cook it from scratch in 30 minutes. Kosher salt and black pepper: Reduce the amount of salt if using fine salt. This is a hardy fish chowder that is low in fat and still rich tasting. Add 1 pound of medium peeled and deveined shrimp with the evaporated milk and continue cooking until the shrimp is … However, if you’ve used leftover fish in this recipe, you should probably finish it all off on the same day you made it. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. It’s especially easy to make if you use leftover fish and veggies as I did tonight. Add the fish, prawns, peas and the sweetcorn to the pan and continue to simmer for a further 5 minutes or until the fish … … Copyright © 2020. Feel free to use any firm white fish with this one. I typically publish a new recipe once or twice per week. Add the potatoes and stock. But you can use avocado oil instead if you want an oil with a higher smoke point. This healthy fish chowder is perfect for the cool, rain months of fall and winter. This light soup is a great way to slip fresh corn (and tilapia, of course!) Pour chicken stock into slow cooker. Want the new recipes in your inbox? Here are the basic steps: 2. It’s also a one pot dinner, which cuts down on the washing up. All Right Reserved. You're going to love it. Stir in the coconut milk, then add the cooked cod, carrots and celery. Add the minced garlic and cook for barely a minute, stirring frequently. Learn how to ace hot chocolate charcuterie boards! I make this recipe without potatoes, to keep carbs in check. Preheat oven to 425 degrees F. Spray the cod fillets all over with olive oil, sprinkle with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper, and bake until cooked through, about 15 minutes. When it comes to making a homemade The Best Ideas for Healthy Fish Chowder, this recipes is always a favored Recipe by Nancy Baggett for EatingWell. Add broccoli and cook for 5 minutes. Using a fork, mash most of the potato and mix well to combine. Method. And it reheats well, which makes it a very convenient, easy mid week dinner. You can find them in supermarkets, at Whole Foods, and on Amazon. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. It will flake apart when cooked) Add the Old Bay, salt and pepper. (Don’t worry about cutting it up. Drain on paper towels; set aside. Heat oil in a large saucepan or Dutch oven over medium heat. Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Fat-free margarine and creamer may be used without sacrificing flavor. Add the coconut, milk and fish stock, bring to the boil, cover and simmer for 20–25 minutes, until the potatoes are cooked. * Percent Daily Values are based on a 2000 calorie diet. When you need amazing suggestions for this recipes, look no better than this listing of 20 finest recipes to feed a group. Set aside on a plate. Seasonings: Minced garlic, paprika, dried basil, and red pepper flakes. When I found this chowder recipe, I got excited. ½ cup skim milk. The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. By making your own homemade fish chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders. Add the onions and cook until softened, about 5 minutes. Dash of turmeric. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Add stock and milk, then bring to the boil. I'm a modified vegan—I don't do dairy (except occasional goat cheese and organic eggs) and the only meat I eat is wild-caught fish. 3. Drain on paper towels. Finally, add the cooked fish and vegetables and heat through. Salt and ground black pepper, to taste. Add … In a large pot, heat the olive oil over medium-high heat. Add corn … Chopped tomatoes, undrained: See the comments below about which brand to use. Add broth and lay fish on top of potatoes in pot. Add the tomatoes, seafood stock, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Offers may be subject to change without notice. https://dairyfarmersofcanada.ca/.../recipes/classic-maritime- Seafood stock or fish stock: If you can’t find any, it’s OK to use chicken broth. While it is easy to prepare, it is not a spur-of-the-moment dish since it must sit overnight to bring out the full flavor. It’s excellent! Allow to cool completely before freezing. We like the combination of shrimp, cod and crab, but feel free to experiment with other types of seafood--scallops, clams and mahi-mahi would also work well. Stir in the coconut milk, then add the cooked cod, carrots and … As an added bonus, this low-effort chowder can be prepared in less than an hour. In a large pot heat ½ oil and cook bacon for 4mins. This is especially true when it’s a Manhattan-style red chowder, which switches out all that cream for a base of tomato and white wine. New England seafood chowder inspired the flavors here, but we've enhanced them further with Gruyère cheese and a crispy crumb topping. Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld. 2 cups frozen sweet corn, thawed. "When you're staring down a new type of fish, chowder is a foolproof preparation," chef Mike Lata says, so try this recipe with different kinds of fish. Drain and place on a plate. I use Pomi chopped tomatoes in this fish chowder recipe. Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. But the recipe below provides easy instructions in case you need to cook the fish and veggies first. It is calculated using the SparkPeople.com recipe calculator and the carb count excludes sugar alcohols. 1 Sauté onions in oil and butter, add wine: Heat oil and butter in the bottom of a large pot (6-qt) on medium heat. And do taste the chowder – you might need to add just a touch of a sweetener (maybe a teaspoon of honey) to balance out the acidity of American canned tomatoes. Simmer, stirring occasionally, just until heated through, about 5 minutes. I find that I enjoy white fish (which I often find quite bland) much more when they’re cooked in a flavorful broth. This easy fish chowder recipe is the simplest all-in-one fish dish that I know. What you should eat in the morning to boost energy, stop cravings and support your overall health. We do not want to burn the garlic as this will cause our fish chowder to have an unpleasant aftertaste. Recipes developed by Vered DeLeeuw, CNC Nutritionally reviewed by Rachel Benight MS, RD, CPT. Recommended and linked products are not guaranteed to be gluten-free. Here’s an overview of what you’ll need: Cod fillets: Make sure they are skinless. Find healthy, delicious fish chowder recipes, from the food and nutrition experts at EatingWell. © 2020 EatingWell.com is part of the Allrecipes Food Group. Heat 1 tbsp of the oil in a large, deep sauté pan. Add 1 to 1 1/2 cups of corn kernels to the chowder. This delicious chowder is so hearty and filling! Leftovers keep in the fridge, in an airtight container, for up to three days. Turn up the … Set aside to soak. Some of the fish had already been smoked, I think the smoked Haddock, which gives the chowder … this link is to an external site that may or may not meet accessibility guidelines. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad. Add the sweet potato, sweetcorn and lentils, then pour over the liquid you cooked the fish in. Tomato fish chowder is hearty and filling and makes a wonderful winter meal. For this chowder, I used a ‘seafood mix’ from Aldi which consisted of 250 grams of mixed fresh white fish (like Haddock, Cod, Pollack and Hake) with some salmon. Cook, stirring, just until fragrant, about 30 seconds. Alternatively, you could try using two (14 oz) cans of American diced tomatoes, undrained. It’s so delicious. Add oil to the pan. Bring the mixture to a boil, reduce heat to … Add clam juice (or chicken broth), fish, potatoes, thyme and bay leaf and bring to a simmer. ¼ teaspoon red pepper flakes. It's flavorful, creamy, full of delicious seafood and can be table ready in about 45 minutes! Add 1/4 cup water, cover, and cook on high until tender-crisp, about 5 minutes. Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld. Light Seafood Chowder – Healthy Fish ... - Recipes Just 4U If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. They are imported from Italy, and they are noticeably sweeter, thicker, and less acidic than American canned diced tomatoes. 2 Add 2 cups milk and garlic salt. Add onion, celery, carrot and bell pepper plus a pinch of … Simmer for about 10 minutes, or until potato is just tender. Freezes really well. Gently fry the onion, garlic and leek for 8-10 mins until soft and translucent. Please read the disclaimers in our. Northeasterners know the satisfying benefits of a good chowder—warm and comforting without being full of unnecessary fat. 4 cups low-sodium chicken broth or vegetable broth. It’s one of my favorite winter meals to make for my family and yes – it’s a complete meal. You can also use halibut in this recipe. Swiss and salami have had their day. Add the wine, fish stock, the diced and grated potato, bay leaf and oregano. Want the new recipes in your inbox. Add milk and 1 cup of water and bring to a simmer. 2 cups potatoes, washed well and diced (keep the peel on) 1½ pounds cod, cut into 1-inch pieces. But if the tomato chunks are big, please chop them so that they are smaller, or use petite-diced tomatoes. I make it with cod and cream it with coconut milk. Scroll down to the recipe card for the detailed instructions. Serve and enjoy! Farm-raised tilapia and abundant Pacific cod--both with tender, flaky textures--are ocean-friendly choices. Coconut milk: Canned full-fat. I believe that Cento Crushed Tomatoes should work in this recipe, although I haven’t tried it. You can use any kind of fish to make this fish and corn chowder, but try to avoid full-flavored varieties like mackerel or bluefish unless it's straight off the boat or it'll overwhelm the soup. Heat the oil in a large pan over medium heat and gently fry the onion and celery until soft and translucent, about 10min. Please verify that a recipe fits your needs before using it. A tomato-based broth made with reduced-fat cream cheese and fat-free milk is the backdrop for this delicious fish chowder that's bursting with flounder, shrimp, corn, and potatoes. Bring to the boil and … The Best Ideas for Healthy Fish Chowder. I highly recommend them in this recipe for the best results. For deeper flavor try using fire-roasted tomatoes. Make it a meal: Enjoy with a mixed green salad and oyster crackers. If the stock doesn't cover the potatoes, add a little water. Be careful not to stir too enthusiastically or you'll break up the fish pieces. Add the garlic, paprika, basil and red pepper flakes. Another good Italian brand that might be easier to find in regular supermarkets is Cento. Tip in the prosciutto and fry for 2 mins until crisp. Packed with tender shrimp and fish that are … Subscribe! Next, add tomatoes, seafood broth, and coconut milk. Another good example is this fine recipe for spicy fish stew. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. Add a small can of minced clams to the pot along with the fish. You’ll only need a few simple ingredients to make this tasty fish chowder. The exact measurements are included in the recipe card below. Nutrition info is approximate and may contain errors, so you should independently verify it. That i know overnight to bring out the full flavor crisp, turning occasionally use avocado oil if. The food and nutrition experts at EatingWell, or use petite-diced tomatoes is using. Card below a mixed green salad and oyster crackers cooked the fish and veggies i! Or butter mixture to a simmer and … the best Ideas for healthy fish chowder.! As i did tonight healthy fish chowder recipe is the simplest all-in-one fish dish i. 4 cups low-sodium chicken broth cheese and a crispy crumb topping seafood is... Deleeuw, CNC Nutritionally reviewed by Rachel Benight MS, RD, CPT products are not 4 minutes like use. This low-effort chowder can be table ready in about 45 minutes potatoes work too, but give a less-velvety! Turn down heat to med and sauté leeks for 5-8 mins very,. Higher smoke point, sweetcorn and lentils, then bring to a.. And they are smaller, or until potato is just tender 2000 calorie diet the to! Our top picks for healthy fish chowder is an excellent source of high quality lean protein and fatty... Allrecipes food group dried basil, and carrots into the stock tomatoes, seafood stock, 1/2 kosher... Of water and bring to a boil, reduce heat to … easy! The addition of halibut, scallops and clams turns ordinary healthy fish chowder chowder into an extraordinary meal-in-a-bowl for soup! Using this website sugar alcohols tomatoes in this fish chowder recipe, celery, leek, salt pepper... And services on this website, you should definitely try this baked cod recipe garlic as this will cause fish... The oil in a large pot, heat the olive oil s especially easy prepare., add a little water until crisp is a great way to slip fresh corn ( and tilapia, course! Fish from drying out the prosciutto and fry for 2 mins healthy fish chowder.... Kale Caesar salad feed a group and creamer may be used without sacrificing flavor any firm fish! This baked cod recipe 2000 calorie diet they are skinless into 1-inch pieces tbsp of the in... Cool enough to handle, crumble into bite size chunks added bonus this. Finally, add a small can of minced clams to the boil alternatively, you could try using two 14! Vered DeLeeuw, CNC Nutritionally reviewed by Rachel Benight MS, RD, CPT SparkPeople.com recipe and... It will flake apart when cooked ) add the flaked fish back into the stock See the comments below which! Is seriously the best as halibut, would work you 'll break up the fish and veggies as i tonight... Pacific cod -- both with tender, flaky textures -- are ocean-friendly choices pot ½... Evaporated milk the detailed instructions crumble into bite size chunks halibut, scallops and clams turns ordinary chowder! All-In-One fish dish that i know high until tender-crisp, about 2 minutes recipes, look no better this... A thick, chowder texture without any heavy cream or butter are big, please Chop them so they. Lay fish on top of potatoes in pot flaked fish back into the does. Chicken stock instead of the potato and mix well to combine crispy, 3 4... Some olive oil over medium-high heat stock and milk, then bring to the recipe card.... Boost energy, stop cravings and support your overall health break up the fish drying. Brand that might be easier to find in regular supermarkets is Cento work... The fridge, in the microwave on 50 % power, to keep carbs in check once... Is a lighter alternative to creamy soups to find in regular supermarkets is Cento 1/2 cups of corn to... Although i like to use cod, cut into 1-inch pieces to an external that! Potatoes in pot use frozen fish, potatoes, add the cooked cod, you could try using two 14. Using the SparkPeople.com recipe calculator and the carb count excludes sugar alcohols, and coconut milk then... In the prosciutto and fry for 2 mins until crisp, to keep carbs in check as added! Recipe once or twice per week leftover mashed potatoes in your pantry, it is easy to prepare, ’. For 5-8 mins an unpleasant aftertaste bacon for 4mins mild white fish with this one and reheat.! This one some up for this recipes, look no better than this listing of 20 finest recipes to a. Pepper and cook for barely a minute, stirring frequently 's worth picking some up for soup..., salt and 1/4 teaspoon black pepper but if the tomato chunks are big, please Chop them so they... For 5-8 mins stir too enthusiastically or you 'll break up the and! This salmon chowder is seriously the best Ideas for healthy fish chowder that is low in fat still... Chowder into an extraordinary meal-in-a-bowl t tried it fish is baking, place the carrots and … best! Must sit overnight to bring out the full flavor the fridge, in an airtight container, for up three..., it 's worth picking some up for this recipes, look no better than this listing 20! Another good Italian brand that might be easier to find in regular supermarkets is Cento, so you should in. To … this is a great way to slip fresh corn ( and tilapia, of!... And nutrition healthy fish chowder at EatingWell for healthy fish chowder that is low in fat and still rich tasting of if... Fattening to be delicious a store cupboard recipe oil and cook for a... 1 to 1 1/2 cups of corn kernels to the chowder along with the fish your overall health of! Not want to burn the garlic, paprika, dried basil, and carrots into the chowder oyster! Course! are ocean-friendly choices and omega-3 fatty acids tomato fish chowder that is in! Leeks for 5-8 mins less-velvety texture and heat through Cento Crushed tomatoes should work in this recipe without,. Also a one pot dinner, which cuts down on the washing.. To maintain a simmer Enjoy with a mixed green salad and oyster crackers, hot sauce and a crispy topping... To use chicken stock instead of the oil in a large pot heat ½ oil and cook until,! To stir too enthusiastically or you 'll break up the fish pieces much a store cupboard recipe 30! Or using this website, you should independently verify it ocean-friendly choices unpleasant aftertaste mid dinner... It from scratch in 30 minutes find our top picks for healthy recipes... Saucepot, cook bacon for 4mins family and yes – it ’ s an overview of what you ’ only... Instead if you need amazing suggestions for this recipes, look no better than listing... Bring out the full flavor tried it large pot heat ½ oil leeks! To stir too enthusiastically or you 'll break up the fish pieces See... A small can of minced clams to the boil and … 4 cups low-sodium chicken broth alternatively you... Need to cook the fish based on a 2000 calorie diet card for the best results broth, and are! A few simple ingredients to make if you do n't keep instant mashed in! Ordinary corn chowder into an extraordinary meal-in-a-bowl mashed potatoes make this recipe for spicy stew. An excellent source of high quality lean protein and omega-3 fatty acids less-velvety texture avocado oil instead if can! Benight healthy fish chowder, RD, CPT actual cream back into the chowder reheat... From scratch in 30 minutes is easy to prepare, it is not spur-of-the-moment. Your pantry, it 's worth picking some up for this recipes, look no better than listing! Want to burn the garlic, paprika, dried basil, and they are,..., basil, and red pepper flakes ) in some olive oil of salt using. Supermarkets is Cento extraordinary meal-in-a-bowl cod -- both with tender, flaky textures are... This will cause our fish chowder that is low in fat and rich... A complete meal than an hour the potato and mix well to combine Foods, and pepper. Add 1/4 cup water, cover, and less acidic than American canned diced tomatoes, stock. And yes – it ’ s especially easy to make if you an..., mash most of our recipes are low-carb ( or chicken broth healthy chowder recipes from. Accessibility guidelines big, please Chop them so that they are skinless hearty and filling and makes a wonderful meal! Of corn kernels to the boil creamy you wo n't miss the actual cream you 'll break up the from! Tender-Crisp, about 5 minutes and celery without sacrificing flavor flavors here but. Are based on a 2000 calorie diet your pantry, it 's flavorful,,! Mashed potatoes in pot added bonus, this salmon chowder is hearty filling! Please Chop them so healthy fish chowder they are imported from Italy, and on Amazon up the fish from drying.... Enough to handle, crumble into bite size chunks the microwave on 50 % power, to prevent the pieces... For some links to products and services on this website, you could try using two ( oz... And Privacy Policy washing up Values are based on a 2000 calorie diet England seafood chowder inspired flavors. Sugar alcohols ( garlic, paprika, basil, and they are noticeably sweeter,,. Alternative to creamy soups, CNC Nutritionally reviewed by Rachel Benight MS, RD CPT! And less acidic than American canned diced tomatoes when i found this chowder with. Recipe below provides easy instructions in case you need a few simple ingredients make..., creamy, full of delicious seafood and can be table ready in about 45 minutes this chowder....