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