Manhattan Cod Chowder

Manhattan Cod Chowder

1 Review
From: EatingWell Magazine, November/December 2015

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.

Ingredients 5 servings

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  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1½ teaspoons dried thyme
  • 3 cups seafood broth
  • 1 cup water
  • 1 14-ounce can no-salt-added diced tomatoes
  • 3 cups diced potatoes
  • 1¼ pounds cod (see Tip), cut into bite-size chunks
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt

Preparation

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  1. 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 seafoodwatch.org.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 225 calories; 7 g fat(1 g sat); 4 g fiber; 23 g carbohydrates; 19 g protein; 46 mcg folate; 45 mg cholesterol; 5 g sugars; 0 g added sugars; 594 IU vitamin A; 23 mg vitamin C; 86 mg calcium; 3 mg iron; 554 mg sodium; 999 mg potassium
  • Nutrition Bonus: Vitamin C (38% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1½ vegetable, 2 lean meat, 1 fat

Reviews 1

December 20, 2015
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By: EatingWell User
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!
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