When cool enough to handle, crumble into bite size chunks. It's flavorful, creamy, full of delicious seafood and can be table ready in about 45 minutes! 3. Northeasterners know the satisfying benefits of a good chowderâwarm and comforting without being full of unnecessary fat. Simmer, stirring occasionally, just until heated through, about 5 minutes. Please verify that a recipe fits your needs before using it. Using a fork, mash most of the potato and mix well to combine. Set aside on a plate. 1 Sauté onions in oil and butter, add wine: Heat oil and butter in the bottom of a large pot (6-qt) on medium heat. © 2020 EatingWell.com is part of the Allrecipes Food Group. Add the tomatoes, seafood stock, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Use of this site constitutes acceptance of our, Trader Joeâs Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa âCharcuterieâ Boards Are Our Favorite New Holiday Trend. "When you're staring down a new type of fish, chowder is a foolproof preparation," chef Mike Lata says, so try this recipe with different kinds of fish. EatingWell may receive compensation for some links to products and services on this website. Another good Italian brand that might be easier to find in regular supermarkets is Cento. This soup is delicious. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad. Want the new recipes in your inbox? Chopped tomatoes, undrained: See the comments below about which brand to use. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. Add the garlic, paprika, basil and red pepper flakes. I highly recommend them in this recipe for the best results. Simmer for about 10 minutes, or until potato is just tender. Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Want the new recipes in your inbox. It is calculated using the SparkPeople.com recipe calculator and the carb count excludes sugar alcohols. You can use any kind of fish to make this fish and corn chowder, but try to avoid full-flavored varieties like mackerel or bluefish unless it's straight off the boat or it'll overwhelm the soup. Heat the oil in a large pan over medium heat and gently fry the onion and celery until soft and translucent, about 10min. We do not want to burn the garlic as this will cause our fish chowder to have an unpleasant aftertaste. this link is to an external site that may or may not meet accessibility guidelines. Reheat the leftovers gently, covered, in the microwave on 50% power, to prevent the fish from drying out. From clam chowder to corn chowder, find our top picks for healthy chowder recipes. 4 cups low-sodium chicken broth or vegetable broth. Season ⦠2 cups potatoes, washed well and diced (keep the peel on) 1½ pounds cod, cut into 1-inch pieces. Find healthy, delicious fish chowder recipes, from the food and nutrition experts at EatingWell. This light soup is a great way to slip fresh corn (and tilapia, of course!) All Right Reserved. Serve and enjoy! Next, add tomatoes, seafood broth, and coconut milk. Freezes really well. 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. The addition of halibut, scallops and clams turns ordinary corn chowder into an extraordinary meal-in-a-bowl. Itâs also a one pot dinner, which cuts down on the washing up. Add the sweet potato, sweetcorn and lentils, then pour over the liquid you cooked the fish in. Offers may be subject to change without notice. Add ⦠Add the potatoes and gently sauté for 5 minutes, then sprinkle over the flour and fry, stirring, for 1 ⦠into your late-summer menu. Add 1/4 cup water, cover, and cook on high until tender-crisp, about 5 minutes. Tomato fish chowder is hearty and filling and makes a wonderful winter meal. Add stock and milk, then bring to the boil. 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. Packed with tender shrimp and fish that are ⦠For deeper flavor try using fire-roasted tomatoes. Light Seafood Chowder â Healthy Fish ... - Recipes Just 4U When I found this chowder recipe, I got excited. Discard the bay leaf. Bring to the boil and ⦠Coconut milk: Canned full-fat. . 2 cups frozen sweet corn, thawed. It’s so easy! Method. This delicious chowder is so hearty and filling! Pour chicken stock into slow cooker. I use Pomi chopped tomatoes in this fish chowder recipe. Add a small can of minced clams to the pot along with the fish. Please read the disclaimers in our. Subscribe! However, if you’ve used leftover fish in this recipe, you should probably finish it all off on the same day you made it. Add the coconut, milk and fish stock, bring to the boil, cover and simmer for 20â25 minutes, until the potatoes are cooked. While fish is baking, place the carrots and celery in a medium microwave-safe bowl. This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. Feel free to use any firm white fish with this one. Preheat oven to 425 degrees F. Spray the cod fillets all over with olive oil, sprinkle with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper, and bake until cooked through, about 15 minutes. If the stock doesn't cover the potatoes, add a little water. Directions: Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. 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. Seasonings: Minced garlic, paprika, dried basil, and red pepper flakes. And although I like to use cod, any mild white fish, such as halibut, would work. Recommended and linked products are not guaranteed to be gluten-free. Finally, add the cooked fish and vegetables and heat through. I make it with cod and cream it with coconut milk. Then cook aromatics (garlic, paprika, basil, and red pepper flakes) in some olive oil. Set aside to soak. Add broth and lay fish on top of potatoes in pot. In a large pot heat ½ oil and cook bacon for 4mins. ½ cup half-and-half. You can use heavy cream instead. Cover, reduce heat to maintain a simmer, and cook until the potatoes are tender, 10 to 12 minutes. Copyright © 2020. Cook, stirring, just until fragrant, about 30 seconds. Stir in the coconut milk, then add the cooked cod, carrots and ⦠Drain and place on a plate. Salt and ground black pepper, to taste. And it reheats well, which makes it a very convenient, easy mid week dinner. They give the soup a thick, chowder texture without any heavy cream or butter. Add milk and 1 cup of water and bring to a simmer. You can use frozen fish, so it is pretty much a store cupboard recipe. The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Leftovers keep in the fridge, in an airtight container, for up to three days. Add 1 to 1 1/2 cups of corn kernels to the chowder. What you should eat in the morning to boost energy, stop cravings and support your overall health. Fat-free margarine and creamer may be used without sacrificing flavor. * Percent Daily Values are based on a 2000 calorie diet. Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. A tomato-based broth made with reduced-fat cream cheese and fat-free milk is the backdrop for this delicious fish chowder that's bursting with flounder, shrimp, corn, and potatoes. Add onion, celery, carrot and bell pepper plus a pinch of ⦠Scroll down to the recipe card for the detailed instructions. Add the fish, prawns, peas and the sweetcorn to the pan and continue to simmer for a further 5 minutes or until the fish ⦠Kosher salt and black pepper: Reduce the amount of salt if using fine salt. Serve the fish chowder immediately. And do taste the chowder – you might need to add just a touch of a sweetener (maybe a teaspoon of honey) to balance out the acidity of American canned tomatoes. If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. 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