This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad.

EatingWell Test Kitchen
Source: EatingWell Magazine, November/December 2015


Recipe Summary

40 mins


Ingredient Checklist


Instructions Checklist
  • Heat oil in a large saucepan over medium-high heat. Add onion, celery, garlic, tomato paste and thyme and cook, stirring, until the vegetables are just starting to brown, 3 to 5 minutes. Add broth, water, tomatoes (with juice) and potatoes; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook until the potatoes are tender, 10 to 12 minutes. Add cod and cook, gently stirring occasionally, until just cooked through, 4 to 5 minutes more. Season with pepper and salt.



Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit

Nutrition Facts

225 calories; protein 19.1g 38% DV; carbohydrates 23.1g 8% DV; exchange other carbs 1.5; dietary fiber 4.3g 17% DV; sugars 5.2g; fat 6.5g 10% DV; saturated fat 1g 5% DV; cholesterol 44.6mg 15% DV; vitamin a iu 593.9IU 12% DV; vitamin c 23.1mg 38% DV; folate 46mcg 12% DV; calcium 86.2mg 9% DV; iron 3mg 17% DV; magnesium 58.2mg 21% DV; potassium 998.7mg 28% DV; sodium 554.2mg 22% DV; thiamin 0.6mg 59% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 0
  • 4 star values: 2
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Rating: 4 stars
The change i made was putting chesapeak bay style seasoning and adding scallops. Delish l Read More
Rating: 4 stars
We loved it! I always modify to taste anyway but the package of cod that I bought was 10 oz so I added some shrimp which was a great addition. Also didn't have seafood broth so used 1 bottle of clam juice and vege broth. It was great! Pros: Easy Delicious Cons: None! Read More