Alaskan Cod Chowder

Name: Alaskan Cod Chowder
Total time: 45 min
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

2 Ratings
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

Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary

total:

45 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.

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Step 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.
Step 3
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

Serving Size:

1 1/2 cups

Per Serving:

270 calories; protein 18.6g; carbohydrates 29.1g; dietary fiber 3.2g; sugars 5.7g; fat 8.9g; saturated fat 1.9g; cholesterol 33.8mg; vitamin a iu 383.9IU; vitamin c 13.4mg; folate 72.4mcg; calcium 88.9mg; iron 1.7mg; magnesium 48.8mg; potassium 733.8mg; sodium 316.9mg; thiamin 0.2mg.

Exchanges:

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

2 Ratings

5 star values: 2
4 star values: 0
3 star values: 0
2 star values: 0
1 star values: 0

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NASCAR4433

01/01/2022

Hi...this sounds good, but may I ask a question? Is there any substitution for the potatoes? They're high in potassium and I need to limit mine. Or would they work of leached? Looking for some different soups and this looks good. Thank you for any suggestions.

KL Noe

01/02/2017

This came out great- my husband and I loved it! I increased the Old Bay, Worcestershire, salt and pepper, but I usually like soups more seasoned than the recipe. I also added some nice sweet corn. I only had two percent milk at home, but it still came out nice and thick with the flour in it. I will make this soup again!

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Recipe Summary

Nutrition Profile:

Ingredients

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Tips

Nutrition Facts

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Alaskan Cod Chowder

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (2)

All Reviews for Alaskan Cod Chowder