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