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Alaskan Cod Chowder

September/October 2014

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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.


Alaskan Cod Chowder Recipe

Makes: 6 servings

Serving Size: about 1 1/2 cups

Active Time:

Total Time:

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 cup diced onion
  • 1 cup diced celery
  • 1/2 cup all-purpose flour
  • 1 tablespoon Worcestershire sauce
  • 3/4 teaspoon reduced-sodium Old Bay seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 4 cups reduced-sodium fish or seafood stock
  • 1 cup whole milk
  • 3 cups diced red potatoes
  • 2 cups chopped green beans
  • 1 pound Alaskan cod (see Tip), cut into 1-inch pieces
  • Chopped fresh dill for garnish
  • Chopped plum tomatoes for garnish

Preparation

  1. 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.
  2. Stir in potatoes and green beans; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
  3. Add cod and cook, stirring frequently, until cooked through, 2 to 4 minutes. Serve topped with dill and tomatoes, if desired.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.
  • 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.

Nutrition

Per serving: 255 calories; 9 g fat (2 g sat, 6 g mono); 34 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 16 g protein; 3 g fiber; 575 mg sodium; 733 mg potassium.

Nutrition Bonus: Vitamin B12 (23% daily value), Potassium & Vitamin C (21% dv), Folate (15% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 1 1/2 fat


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Recipe Categories

Meal/Course
Dinner

Ethnic/Regional
American
Ease of Preparation
Easy
Main Ingredient
Fish
Preparation/ Technique
Saute
20 minute dinner recipes
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