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