Seafood-Corn Chowder

Seafood-Corn Chowder

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From: Diabetic Living Magazine

The addition of halibut, scallops and clams turns ordinary corn chowder into an extraordinary meal-in-a-bowl.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 8 ounces fresh or frozen skinless halibut fillets
  • 4 fresh or frozen sea scallops (about 8 ounces total)
  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 1 medium green sweet pepper, seeded and chopped
  • 1 clove garlic, minced
  • 4 medium tomatoes, cored and coarsely chopped (about 3 cups)
  • 2 cups lower-sodium vegetable broth
  • 1 cup water
  • 1 cup fresh or frozen whole kernel corn
  • 1 teaspoon ground cumin
  • ¼ teaspoon ground black pepper
  • 1 10-ounce can or two 3- ½-ounce packages whole baby clams, drained
  • ¼ cup snipped fresh cilantro
  • Cracked black pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw halibut and scallops, if frozen. Cut halibut into 1-inch pieces and cut large scallops in half or quarters; set aside. In a large saucepan, heat oil over medium heat. Add onion, sweet pepper, and garlic; cook about 5 minutes or until tender, stirring occasionally. Stir in tomatoes, vegetable broth, the water, corn, cumin, and ground black pepper. Bring to boiling; reduce heat. Cover and simmer for 10 minutes.
  2. Add halibut and scallops to tomato mixture. Return to boiling; reduce heat. Simmer, uncovered, for 2 to 3 minutes more or until scallops are opaque and halibut flakes easily when tested with a fork.
  3. Stir in clams and cilantro just before serving. If desired, sprinkle with cracked black pepper.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 336 calories; 9 g fat(3 g sat); 4 g fiber; 44 g carbohydrates; 24 g protein; 92 mcg folate; 36 mg cholesterol; 18 g sugars; 1,073 IU vitamin A; 18 mg vitamin C; 315 mg calcium; 1 mg iron; 522 mg sodium; 930 mg potassium
  • Nutrition Bonus: Calcium (32% daily value), Vitamin C (30% dv), Folate (23% dv), Vitamin A (21% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean meat, 1 vegetable, ½ starch

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