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