Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Cod Recipes 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 45 mins Total Time: 45 mins Servings: 6 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. Rate it Print Nutrition Facts (per serving) 270 Calories 9g Fat 29g Carbs 19g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved