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

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