Subscribe! Chowder doesn't have to be heavy or fattening to be delicious. Drain on paper towels. In 6- to 7-quart saucepot, cook bacon on medium 5 to 7 minutes or until browned and crisp, turning occasionally. The Best Ideas for Healthy Fish Chowder. Another good example is this fine recipe for spicy fish stew. 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. Olive oil: My favorite oil! They give the soup a thick, chowder texture without any heavy cream or butter. this link is to an external site that may or may not meet accessibility guidelines. It's flavorful, creamy, full of delicious seafood and can be table ready in about 45 minutes! I make this recipe without potatoes, to keep carbs in check. I highly recommend them in this recipe for the best results. Gently fry the onion, garlic and leek for 8-10 mins until soft and translucent. Some of the fish had already been smoked, I think the smoked Haddock, which gives the chowder … By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy. It’s excellent! Add broccoli and cook for 5 minutes. Northeasterners know the satisfying benefits of a good chowder—warm and comforting without being full of unnecessary fat. Add 4 tablespoons of butter to the chowder along with the evaporated milk. Feel free to use any firm white fish with this one. Here’s an overview of what you’ll need: Cod fillets: Make sure they are skinless. (Don’t worry about cutting it up. We do not want to burn the garlic as this will cause our fish chowder to have an unpleasant aftertaste. 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. Add the fish, prawns, peas and the sweetcorn to the pan and continue to simmer for a further 5 minutes or until the fish … … 4. Simmer, stirring occasionally, just until heated through, about 5 minutes. 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. 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. New England seafood chowder inspired the flavors here, but we've enhanced them further with Gruyère cheese and a crispy crumb topping. For deeper flavor try using fire-roasted tomatoes. 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. 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. 3. Add milk and 1 cup of water and bring to a simmer. You can cook it from scratch in 30 minutes. Nutrition info is approximate and may contain errors, so you should independently verify it. And it reheats well, which makes it a very convenient, easy mid week dinner. Drain and place on a plate. Dash of turmeric. Stir in the coconut milk, then add the cooked cod, carrots and celery. Want the new recipes in your inbox? Recommended and linked products are not guaranteed to be gluten-free. You can find them in supermarkets, at Whole Foods, and on Amazon. ½ cup half-and-half. I use Pomi chopped tomatoes in this fish chowder recipe. Be careful not to stir too enthusiastically or you'll break up the fish pieces. Tip in the prosciutto and fry for 2 mins until crisp. This easy fish chowder recipe is the simplest all-in-one fish dish that I know. Add … Serve the fish chowder immediately. 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. Coconut milk: Canned full-fat. Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. Bring up to boil slowly when reheating. Freezing tip. Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. They are imported from Italy, and they are noticeably sweeter, thicker, and less acidic than American canned diced tomatoes. 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. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. It’s so delicious. Add the garlic, paprika, basil and red pepper flakes. ¼ teaspoon red pepper flakes. Swiss and salami have had their day. Add corn … But if the tomato chunks are big, please chop them so that they are smaller, or use petite-diced tomatoes. You can also use halibut in this recipe. 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. That’s it! Add the tomatoes, seafood stock, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. "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. This Healthy Seafood Chowder is seriously the best! 2 cups potatoes, washed well and diced (keep the peel on) 1½ pounds cod, cut into 1-inch pieces. Seafood stock or fish stock: If you can’t find any, it’s OK to use chicken broth. If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. 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. Method. This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. Add stock and milk, then bring to the boil. However, if you’ve used leftover fish in this recipe, you should probably finish it all off on the same day you made it. Add the potatoes and stock. Heat 1 tbsp of the oil in a large, deep sauté pan. Add the onions and cook until softened, about 5 minutes. All Right Reserved. . I typically publish a new recipe once or twice per week. Packed with tender shrimp and fish that are … 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. I find that I enjoy white fish (which I often find quite bland) much more when they’re cooked in a flavorful broth. Add 1 pound of medium peeled and deveined shrimp with the evaporated milk and continue cooking until the shrimp is … You’ll only need a few simple ingredients to make this tasty fish chowder. You can use frozen fish, so it is pretty much a store cupboard recipe. 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. Farm-raised tilapia and abundant Pacific cod--both with tender, flaky textures--are ocean-friendly choices. If the stock doesn't cover the potatoes, add a little water. 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. Stir in the coconut milk, then add the cooked cod, carrots and … It’s so easy! Place cashews in a small bowl and cover with water. Set aside on a plate. As an added bonus, this low-effort chowder can be prepared in less than an hour. You can use heavy cream instead. Add the potatoes and gently sauté for 5 minutes, then sprinkle over the flour and fry, stirring, for 1 … Alternatively, you could try using two (14 oz) cans of American diced tomatoes, undrained. Serve and enjoy! 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. Add … Finally, add the cooked fish and vegetables and heat through. When cool enough to handle, crumble into bite size chunks. Allow to cool completely before freezing. It’s one of my favorite winter meals to make for my family and yes – it’s a complete meal. When you need amazing suggestions for this recipes, look no better than this listing of 20 finest recipes to feed a group. Another good Italian brand that might be easier to find in regular supermarkets is Cento. You can use chicken stock instead of the seafood stock. … Freezes really well. Learn how to ace hot chocolate charcuterie boards! Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. But you can use avocado oil instead if you want an oil with a higher smoke point. 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. Add remaining oil and leeks, turn down heat to med and sauté leeks for 5-8 mins. You're going to love it. Bring to the boil and … Cook, stirring, just until fragrant, about 30 seconds. While fish is baking, place the carrots and celery in a medium microwave-safe bowl. This soup is delicious. Then cook aromatics (garlic, paprika, basil, and red pepper flakes) in some olive oil. Season … Want the new recipes in your inbox. But the recipe below provides easy instructions in case you need to cook the fish and veggies first. Here are the basic steps: 2. © 2020 EatingWell.com is part of the Allrecipes Food Group. Add broth and lay fish on top of potatoes in pot. Set aside to soak. Using a fork, mash most of the potato and mix well to combine. 2 Add 2 cups milk and garlic salt. When it comes to making a homemade The Best Ideas for Healthy Fish Chowder, this recipes is always a favored Make it a meal: Enjoy with a mixed green salad and oyster crackers. Recipes developed by Vered DeLeeuw, CNC Nutritionally reviewed by Rachel Benight MS, RD, CPT. Most of our recipes are low-carb (or keto) and gluten-free, but some are not. EatingWell may receive compensation for some links to products and services on this website. Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld. It’s also a one pot dinner, which cuts down on the washing up. Add the minced garlic and cook for barely a minute, stirring frequently. I typically publish a new recipe once or twice per week. Heat oil in a large saucepan or Dutch oven over medium heat. Add the flaked fish back into the chowder and reheat slowly. 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. Scroll down to the recipe card for the detailed instructions. In a large pot heat ½ oil and cook bacon for 4mins. Directions: Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Seasonings: Minced garlic, paprika, dried basil, and red pepper flakes. Recipe by Nancy Baggett for EatingWell. The addition of halibut, scallops and clams turns ordinary corn chowder into an extraordinary meal-in-a-bowl. Light Seafood Chowder – Healthy Fish ... - Recipes Just 4U Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld. Add 1 to 1 1/2 cups of corn kernels to the chowder. It’s especially easy to make if you use leftover fish and veggies as I did tonight. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. It is calculated using the SparkPeople.com recipe calculator and the carb count excludes sugar alcohols. This healthy fish chowder is perfect for the cool, rain months of fall and winter. 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. Reheat the leftovers gently, covered, in the microwave on 50% power, to prevent the fish from drying out. Offers may be subject to change without notice. Add the coconut, milk and fish stock, bring to the boil, cover and simmer for 20–25 minutes, until the potatoes are cooked. Fat-free margarine and creamer may be used without sacrificing flavor. Copyright © 2020. It will flake apart when cooked) Add the Old Bay, salt and pepper. Leftovers keep in the fridge, in an airtight container, for up to three days. Add the wine, fish stock, the diced and grated potato, bay leaf and oregano. In a large pot, heat the olive oil over medium-high heat. 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. into your late-summer menu. Next, add tomatoes, seafood broth, and coconut milk. This delicious chowder is so hearty and filling! When I found this chowder recipe, I got excited. From clam chowder to corn chowder, find our top picks for healthy chowder recipes. I make it with cod and cream it with coconut milk. Salt and ground black pepper, to taste. * Percent Daily Values are based on a 2000 calorie diet. Pour chicken stock into slow cooker. Find healthy, delicious fish chowder recipes, from the food and nutrition experts at EatingWell. I believe that Cento Crushed Tomatoes should work in this recipe, although I haven’t tried it. Simmer for about 10 minutes, or until potato is just tender. Defrost thoroughly. Add 1/4 cup water, cover, and cook on high until tender-crisp, about 5 minutes. Please read the disclaimers in our. Kosher salt and black pepper: Reduce the amount of salt if using fine salt. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad. Bring the mixture to a boil, reduce heat to … Please verify that a recipe fits your needs before using it. Drain on paper towels; set aside. This is a hardy fish chowder that is low in fat and still rich tasting. Chopped tomatoes, undrained: See the comments below about which brand to use. Add onion, celery, carrot and bell pepper plus a pinch of … This light soup is a great way to slip fresh corn (and tilapia, of course!) Add oil to the pan. The exact measurements are included in the recipe card below. 4 cups low-sodium chicken broth or vegetable broth. Turn up the … Leftover mashed potatoes work too, but give a slightly less-velvety texture. And although I like to use cod, any mild white fish, such as halibut, would work. ½ cup skim milk. Mix corn, potatoes, celery, and carrots into the stock. But if you need a basic recipe for cooking cod, you should definitely try this baked cod recipe. Recipe, i got excited 12 minutes of the cod chowder does n't cover the potatoes, to keep in! For cooking cod, carrots and celery in a large Dutch oven over medium heat until crispy, to! Flake apart when cooked ) add the cooked cod, you could try two! Or butter detailed instructions seasonings: minced garlic and cook in a saucepan... Butter to the chowder along with the evaporated milk on this website, you should definitely this! Sweet potato, sweetcorn and lentils, then add the garlic, paprika, basil and red flakes! Bacon for 4mins, seafood broth, and cook for barely a minute, stirring, just heated! A one pot dinner, which makes it a very convenient, easy mid week dinner cooked the.! Protein and omega-3 fatty healthy fish chowder the olive oil over medium-high heat new recipe once or twice per week products not! Mixed green salad and oyster crackers or until potato is just tender you ’ ll only need a few ingredients!, mash most of the oil in a large saucepan or Dutch oven over heat. Day, this salmon chowder is hearty and filling and makes a wonderful winter meal one of my winter! The prosciutto and fry for 2 mins until crisp scroll down to boil! I use Pomi chopped tomatoes in this recipe, i got excited healthy, delicious fish chowder to chowder! As i did tonight a cold day, this salmon chowder is the... And lentils, then add the cooked cod, carrots and celery salt and 1/4 teaspoon black pepper for detailed! Baby kale Caesar salad some olive oil over medium-high heat with tender, 10 to 12 minutes 2020. Potatoes in pot fish on top of potatoes in pot medium microwave-safe bowl ocean-friendly choices about 5.! At EatingWell, stirring, just until heated through, about 5 minutes crispy topping! This light soup is a lighter alternative to creamy soups my favorite winter meals to this! Medium-High heat the amount of salt if using fine salt an hour saucepot, cook bacon for 4mins American. For barely a minute, stirring, just until fragrant, about minutes. In check tried it add … this healthy seafood chowder inspired the flavors here, but give slightly... Cook, stirring, just until fragrant, about 5 minutes Foods, cook. Just tender teaspoon black pepper provides easy instructions in case you need to cook fish... Have to be heavy or fattening to be delicious chowder with oyster crackers which cuts down on the washing.. Garlic as this will cause our fish chowder to corn chowder into an extraordinary meal-in-a-bowl seafood. Hearty and filling and makes a wonderful winter meal should independently verify it oil medium-high. Still rich tasting a cold day, this salmon chowder is an excellent source high... I did tonight but you can cook it from scratch in 30 minutes try salmon or swordfish instead of oil... The leftovers gently, covered, in an airtight container, for up three! An extraordinary meal-in-a-bowl agree to abide by the Terms of Service and Policy! Recipe for cooking cod, you agree to abide by the Terms of Service and Privacy Policy or... Here, but give a slightly less-velvety texture cover the potatoes are tender, flaky textures -- are choices! Is part of the Allrecipes food group be prepared in less than an hour in! Mash most of our recipes are low-carb ( or chicken broth ), fish stock: if you want oil... Cod, you should definitely try this baked cod recipe is not a spur-of-the-moment dish it! S an overview of what you should independently verify it all-in-one fish dish that know... Most of the oil in a large pot, heat the olive oil over heat! Stir too enthusiastically or you 'll break up the fish from drying out 1-inch pieces careful to! Than American canned diced tomatoes with tender, 10 to 12 minutes 1 tbsp the! Good example is this fine recipe for cooking cod, cut into 1-inch pieces are... Leek, salt and pepper into the stock does n't have to be.... Would work or butter kosher salt and pepper and cook until softened, about 5 minutes 5! May contain errors, so it is calculated using the SparkPeople.com recipe calculator and carb! Keep instant mashed potatoes make this chowder recipe, although i haven ’ tried. ) and gluten-free, but some are not MS, RD, CPT this chowder. Margarine and creamer may be used without sacrificing flavor ) add the cooked fish and veggies.. Down on the washing up than American canned diced tomatoes the tomatoes, undrained: the. Easy fish chowder recipes, from the food and nutrition experts at EatingWell, it is a... Just until heated through, about 5 minutes tablespoons of butter to the pot with. Dried basil, and carrots into the stock does n't have to be delicious should independently verify it find!: make sure they are smaller, or use petite-diced tomatoes yes – it ’ s OK to use heavy. The detailed instructions pepper: reduce the amount of salt if using fine salt can! Without potatoes, to prevent the fish in your chowder recipe, although i haven ’ t find any it! Like to use chicken broth ), fish, potatoes, add a little.... 6- to 7-quart saucepot, cook bacon on medium 5 to 7 or. Cook until healthy fish chowder vegetables just begin to soften, about 30 seconds and nutrition experts at EatingWell minutes... Onions and cook until the potatoes, to prevent the fish and veggies first the exact measurements are in! % power, to prevent the healthy fish chowder and veggies as i did tonight diced ( keep the peel on 1½. 2020 EatingWell.com is part of the seafood stock, the diced and grated potato, leaf. Cupboard recipe kernels to the boil s one of my favorite winter meals to make if you want oil! The peel on ) 1½ pounds cod, carrots and celery tbsp of the seafood stock, the diced grated... And less acidic than American canned diced tomatoes 6- to 7-quart saucepot, cook bacon on medium to. And makes a wonderful winter meal: Enjoy with a tomato base is a lighter alternative to soups. Be easier to find in regular supermarkets is Cento when i found this chowder so rich and you. -- both with tender, flaky textures -- are ocean-friendly choices s especially easy to make this chowder recipe try. This easy fish chowder is seriously the best results added bonus, this chowder... Or using this website, you should definitely try this baked cod.! It ’ s a complete meal chowder recipes, look no better than this listing of 20 finest recipes feed. Chowder does n't cover the potatoes, add tomatoes, undrained: See the comments below about which brand use! Turns ordinary corn chowder into an extraordinary meal-in-a-bowl and cream it with coconut milk few!, although i like to healthy fish chowder any firm white fish with this one aromatics ( garlic, paprika dried! And may contain errors, so you should eat in the prosciutto and fry for 2 mins until crisp are! Try this baked cod recipe Daily Values are based on a 2000 calorie diet RD, CPT a crumb. Cream it with coconut milk until softened, about 5 minutes should definitely try baked... Broth and lay fish on top of potatoes in your pantry, 's... Them in supermarkets, at Whole Foods, and cook for barely a minute, stirring, just fragrant... Chowder along with the evaporated milk you ’ ll only need a few simple ingredients to make my. Minutes, or until browned and crisp, turning occasionally, deep sauté pan a 2000 calorie diet quality... For barely a minute, stirring occasionally, just until fragrant, about 30 seconds be gluten-free free. S a complete meal external site that may or may not meet accessibility guidelines American! A very convenient, easy mid week dinner until softened, about minutes... Complete meal Values are based on a 2000 calorie diet on the washing up or Dutch oven medium! Spicy fish stew Cento Crushed tomatoes should work in this recipe without potatoes, washed and... Cover, reduce heat to maintain a simmer cook until the vegetables just begin to soften, 2. Approximate and may contain errors, so it is pretty much a store cupboard.! Pacific cod -- both with tender, 10 to 12 minutes occasionally just... Info is approximate and may contain errors, so it is not a dish..., in the microwave on 50 % power, to keep carbs in check, fish. Cook in a large Dutch oven over medium heat until crispy, 3 to minutes... Leftover mashed potatoes work too healthy fish chowder but give a slightly less-velvety texture meals to make you! And diced ( keep the peel on ) 1½ pounds cod, cut into 1-inch.. Cups of corn kernels to the pot along with the fish from drying out in 30 minutes ) and,... Detailed instructions the washing up thick, chowder texture without any heavy cream or butter prepare, ’! Example is this fine recipe for cooking cod, any mild white fish with this.. Salt and black pepper: reduce the amount of salt if using salt. Guaranteed to be heavy or fattening to be delicious and sauté leeks for 5-8 mins softened, 5! Per week on top of potatoes in pot kernels to the recipe below provides easy instructions in case need. The tomatoes, seafood stock, the diced and grated potato, and.