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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.

Source: EatingWell Magazine, November/December 2015


Recipe Summary

40 mins


Ingredient Checklist


Instructions Checklist
  • 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 Facts

about 2 cups
225 calories; protein 19.1g; carbohydrates 23.1g; dietary fiber 4.3g; sugars 5.2g; fat 6.5g; saturated fat 1g; cholesterol 44.6mg; vitamin a iu 593.9IU; vitamin c 23.1mg; folate 46mcg; calcium 86.2mg; iron 3mg; magnesium 58.2mg; potassium 998.7mg; sodium 554.2mg; thiamin 0.6mg.

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