Creamy Fish Chowder
Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Farm-raised tilapia and abundant Pacific cod—both with tender, flaky textures—are ocean-friendly choices.
- 1 slice bacon, diced
- 1 small onion, chopped
- 1 stalk celery, chopped
- 1 clove garlic, minced
- 1 cup bottled clam juice, or reduced-sodium chicken broth (see Tips for Two)
- 8 ounces tilapia or cod fillets, cut into 1-inch cubes
- 2 small russet potatoes, peeled and diced (about 2 cups)
- 1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
- 1 bay leaf
- 2/3 cup low-fat milk
- 1 tablespoon water
- 2 teaspoons cornstarch
- 1/8 teaspoon freshly ground pepper
- 2 teaspoons chopped fresh parsley, (optional)
- Heat a large saucepan over medium heat. Add bacon and cook, stirring often, until crisp, 3 to 5 minutes. Transfer the bacon with a slotted spoon to a paper towel-lined plate to drain.
- Add onion, celery and garlic to the bacon drippings and cook, stirring occasionally, until softened, 3 to 5 minutes. Add clam juice (or chicken broth), fish, potatoes, thyme and bay leaf and bring to a simmer. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. Discard the bay leaf. With a slotted spoon, transfer about 2/3 cup of the solids to a bowl and mash with a potato masher or fork. Return to the pot and add the milk. Bring to a simmer.
- Whisk water and cornstarch in a small bowl. When the soup comes to a simmer, gradually add the cornstarch mixture. Cook, stirring constantly, until thickened, about 1 minute. Season with pepper. Serve garnished with the cooked bacon and parsley, if using.
Tips & Notes
- Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
Per serving: 323 calories; 5 g fat (2 g sat, 1 g mono); 67 mg cholesterol; 40 g carbohydrates; 31 g protein; 3 g fiber; 759 mg sodium; 1121 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Potassium (32% dv), Magnesium (19% dv), Folate (16% dv).
Carbohydrate Servings: 212
Exchanges: 2 starch, 1 vegetable, 3 very lean meat, 1 fat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique