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. 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.

EatingWell Test Kitchen
Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary

total:
45 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

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  • Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, Worcestershire, Old Bay seasoning, salt and pepper over the vegetables and cook, stirring, for 1 minute more. Add fish (or seafood) stock and milk; bring to a gentle boil, stirring constantly.

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  • Stir in potatoes and green beans; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.

  • Add cod and cook, stirring frequently, until cooked through, 2 to 4 minutes. Serve topped with dill and tomatoes, if desired.

Tips

Tip: Our favorite sustainable cod is U.S. Pacific cod from Alaskan waters; Atlantic cod (sometimes called scrod) from Iceland and the northeast Arctic are also sustainable choices. For more information about choosing sustainable seafood, visit seafoodwatch.org.

To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition Facts

270 calories; protein 18.6g 37% DV; carbohydrates 29.1g 9% DV; dietary fiber 3.2g 13% DV; sugars 5.7g; fat 8.9g 14% DV; saturated fat 1.9g 9% DV; cholesterol 33.8mg 11% DV; vitamin a iu 383.9IU 8% DV; vitamin c 13.4mg 22% DV; folate 72.4mcg 18% DV; calcium 88.9mg 9% DV; iron 1.7mg 10% DV; magnesium 48.8mg 17% DV; potassium 733.8mg 21% DV; sodium 316.9mg 13% DV; thiamin 0.2mg 22% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
01/02/2017
This came out great- my husband and I loved it! I increased the Old Bay Worcestershire salt and pepper but I usually like soups more seasoned than the recipe. I also added some nice sweet corn. I only had two percent milk at home but it still came out nice and thick with the flour in it. I will make this soup again! Read More