Name: Alaskan Cod Chowder
Cook time: 45 min
Total time: 45 min
Ingredients: 3 tablespoons extra-virgin olive oil; 1 cup diced onion; 1 cup diced celery; 0.5 cup all-purpose flour; 1 tablespoon Worcestershire sauce; 0.75 teaspoon reduced-sodium Old Bay seasoning; 0.25 teaspoon salt; 0.25 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

Alaskan Cod Chowder

5.0

(2)

2 Reviews

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

Updated on August 16, 2019

Cook Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Heart Healthy High Blood Pressure Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

3 tablespoons extra-virgin olive oil
1 cup diced onion
1 cup diced celery
½ cup all-purpose flour
1 tablespoon Worcestershire sauce
¾ teaspoon reduced-sodium Old Bay seasoning
¼ teaspoon salt
¼ 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

Directions

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.
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 (per serving)

270	Calories
9g	Fat
29g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 270
% Daily Value *
Total Carbohydrate 29g	11%
Dietary Fiber 3g	11%
Total Sugars 6g
Protein 19g	37%
Total Fat 9g	11%
Saturated Fat 2g	10%
Cholesterol 34mg	11%
Vitamin A 384IU	8%
Vitamin C 13mg	15%
Folate 72mcg	18%
Sodium 317mg	14%
Calcium 89mg	7%
Iron 2mg	9%
Magnesium 49mg	12%
Potassium 734mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.