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    Home » Soups » Healthy Chunky Fish Chowder Recipe

    Healthy Chunky Fish Chowder Recipe

    February 8, 2023 , Updated December 15, 2023 Maria 12 Comments

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    A bowl of chunky cod fish chowder.

    Enjoy a comforting bowl of this hearty and satisfying, healthy cod fish chowder recipe. Made with fresh codfish, vegetables, and simple seasonings, it’s both gluten-free and delicious.

    If you are looking for more codfish recipes, try these family recipes for cod in tomato sauce or this Italian baked cod fish recipe.

    A bowl of cod chowder next to naan.
    Jump to:
    • Introduction
    • What is fish chowder?
    • Healthier ingredients to make fish chowder
    • Let’s prep our recipe
    • How to make fish chowder
    • Tips
    • FAQ
    • What to serve with fish chowder
    • More healthy soup recipes
    • Recipe origins
    • Easy cod recipes
    • Recipe

    Introduction

    There are so many different versions of chowders, all delicious. But are they healthy?

    As a dietitian, I will always encourage healthy eating habits. I assure you that eating healthy doesn’t mean drastic changes or sacrifices. Small swaps here and there can make all the difference when creating a delicious chowder recipe like this one!

    Are you curious about how to make it tasty and healthy? 

    Let’s take a closer look at the definition of fish chowder, the simple ingredients, and how we can make any recipe for chowder healthier.

    What is fish chowder?

    A fish chowder is a hearty soup. It is made with any kind of seafood and/or vegetables like potatoes, carrots, onions and sometimes tomatoes. It is usually seasoned with herbs and spices like pepper, thyme, garlic, and bay leaf. Often, it starts with a roux, a combination of butter and flour that helps thicken the soup. The addition of cream is also common.

    Healthier ingredients to make fish chowder

    Olive oil: Olive oil is an excellent substitute for butter. It contains heart-healthy monounsaturated fatty acids and is lower in saturated fat than butter.

    Vegetables: Use a variety of vegetables, including potatoes, onions, celery, corn, and mushrooms. This will add texture, flavor, and nutrients like fiber, vitamins A and C, and potassium to the soup.

    Herbs and spices: Use fresh or dried herbs and spices to flavor the soup. I prefer a bay leaf and dried oregano but feel free to experiment with combinations such as thyme and sage. Pepper-based seasonings like chili powder, chili flakes, and paprika are also great additions. If you like spicy, a few teaspoons of bomba sauce or a few dashes of hot sauce is the perfect addition.

    Fish: Choose a lean, mild fish like cod. Haddock or halibut are great substitutions. Packed with omega-3 fatty acids and protein, these firm and meaty white fish are a nutritious addition to this soup.

    Broth: Use high-quality fish stock, clam juice, or homemade chicken broth. If possible, a low sodium variety.

    Milk: Use regular milk instead of cream. The soup’s richness comes from adding potatoes, not heavy cream. Did you know that just 1 cup of half-and-half cream has approximately 315 calories and provides you with 27.8 grams of fat? Compare that to 1 cup of 2% milk with 122 calories and only 4.6 grams of fat. [source]

    So, with that being said, making a healthy fish chowder is not difficult. Let’s make a cod chowder without cream and gluten-free that still tastes great.

    Let’s prep our recipe

    Making this soup recipe is easy, but first, we must chop the vegetables.

    A photo collage of vegetables to make a cod chowder.

    More specifically:

    • 1 medium onion, diced 
    • 2 cups sliced mushrooms, about 6 ounces
    • 1 celery stalk, sliced
    • 3 garlic cloves, minced 
    • 2-3 medium Yukon gold potatoes, peeled and diced into ½ inch cubes
    • 1 medium potato, grated

    We also need about 2 tablespoons of freshly squeezed lemon

    How to make fish chowder

    A photo collage of vegetables being sauteed to make chowder.

    Place a heavy pot over medium-high heat. Heat the olive oil, then add the chopped onion, mushroom, and celery. 

    Sauté, stirring for 4-5 minutes or until the vegetables soften.

    Add the minced garlic and sauté for another minute or so.

    Add ½ cup of white wine, 1½ cups of fish stock, the diced and grated potato, 1 bay leaf and 1 teaspoon of dried oregano.

    Stir with a wooden spoon and bring the mixture to a boil.

    A photo collage of chunky pieces of cod fish being added to the chowder.

    Cover, reduce to medium-low heat and simmer for about 10-15 minutes or until potatoes are tender.

    Meanwhile, cut 1 pound of skinless cod fillets into 1-inch cubes.

    Add them to the vegetables, cover and simmer for 3-5 minutes or until the fish fillets are opaque and flake easily.

    Add the 1½ cups of sweet corn (fresh, frozen, or canned) and 1½ cups of milk and heat through, stirring gently.

    Remove from heat and discard bay leaf. Season to taste with salt and black pepper.

    Add lemon juice and garnish with Italian parsley, chopped chives or green onions before serving. 

    A bowl of cod chowder.

    Tips

    • Grated potatoes add a creamy texture to the soup without adding cream. If you want an even thicker chowder, mash up some of the diced potatoes with a fork before adding the fish.
    • Use high-quality fish or chicken stock to add depth and extra flavor to the soup. 
    • Elevate the flavor of your chowder by experimenting with various herbs and seasonings such as thyme, sage, rosemary, paprika or Old Bay seasoning.

    FAQ

    What kinds of fish can I use to make this healthy fish chowder?

    It’s best to use white-fleshed fish such as cod, haddock or pollock. These fish are high in healthy omega-3 fatty acids, which can promote heart health. Any seafood, from scallops, shrimp, and even salmon, works well in this easy recipe. Try to avoid delicate fishes like sole as it falls apart.

    Can I use frozen fish instead of fresh?

    Yes, you can. Just make sure to thaw the fish before adding it to the soup.

    How to store leftovers

    You can store the leftovers in an airtight container for up to three days. To reheat, place it on medium heat in a pot and add a splash of water or broth if necessary. You can also warm up the soup in the microwave.

    Can I make it dairy free?

    Yes, replace the milk with a dairy-free alternative or extra broth.

    Can I use instant potato to thicken this chowder?

    Yes, adding just one tablespoon of instant potato flakes directly to the soup should thicken it nicely. Mix in the potato flakes, let the mixture simmer to allow it to thicken.

    What to serve with fish chowder

    To help make your fish chowder a delicious and healthy meal, serve it with a side of crusty bread, focaccia or even naan to soak up the broth. Adding a refreshing side, like fennel salad, is a great way to make this a balanced meal. Why not try this healthy fruit salad recipe or a bowl of yogurt and granola for a light dessert?

    More healthy soup recipes

    If you are looking for more recipes for healthy soups, try this kidney bean soup with spinach, vegetable barley soup or this corn and potato chowder. These soups are nutritious, low in fat, and super easy to make!

    Italian Lentil soup in a white bowl next to a lemon wedge.

    Lentil Soup Recipe

    This Italian lentil soup recipe is hearty, flavorful, and perfect for chilly evenings.

    GET THE RECIPE

    Recipe origins

    I have to say this was not a food from my childhood, and I do not have a story or an emotional tie to any fish chowder recipe. So, it might be easier for me to play around with the ingredients to develop a lighter and healthier version. But, you might be pleasantly surprised at how tasty this chowder is, even though we use healthy ingredients.

    Even as a young dietitian, I always looked for recipes and cookbooks focused on healthy eating. One of my favorite cookbook authors was (and is) Anne Lindsay. The original recipe can be found in “Anne Lindsay’s Light Kitchen,” published in 1991.

    These are the changes I made. I switched the proportions of vegetables, eliminated the chopped carrots and played around with the herbs. I also replaced some of the fish stock with white wine.

    At the risk of sounding repetitive, you can personalize almost any recipe and make it your own. And if you chose to replace it with a healthier food choice, guess what? You are taking that one step to eat healthier.

    This easy fish chowder soup is not only great tasting but also great for you!

    Enjoy 🙂

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    THANKS SO MUCH for following and being part of the She Loves Biscotti community, where you will find Simple & Tasty Family-Friendly Recipes with an Italian Twist.

    Ciao for now,

    Maria 

    ★★★★★ If you have made this gluten-free fish chowder recipe, I would love to hear about it in the comments below and be sure to rate the recipe!

    Easy cod recipes

    • Oven baked cod fish on a white plate.
      Quick Baked Cod Fish: Italian Style
    • Italian cod with tomato sauce on a bed of rice.
      Italian Cod Recipe with Tomatoes
    • Baccalà Salad with parsley and slices of lemon.
      Baccalà Salad: Italian Cod Salad Recipe
    • An overhead photo of poached codfish in an herb tomato broth.
      Poached Italian Fish Recipe: Acqua Pazza

    Recipe

    A bowl of vegetable fish chowder.

    Healthy Chunky Fish Chowder Recipe

    Enjoy a comforting bowl of this hearty and satisfying, healthy cod fish chowder recipe. Made with fresh codfish, vegetables, and simple seasonings, it's both gluten-free and delicious.
    5 from 3 votes
    Print Save RecipeSaved! Pin Rate
    Course: Soup
    Cuisine: American
    Prep Time: 15 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 40 minutes minutes
    Servings: 4 servings
    Calories: 292kcal
    Author: Maria Vannelli RD
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    Ingredients

    • 1 tablespoon olive oil
    • 1 medium onion chopped
    • 2 cups mushrooms sliced, about 6 ounces
    • ½ cup celery sliced
    • 3 cloves garlic minced
    • ½ cup white wine
    • 1½ cups fish stock or clam juice, or homemade chicken broth
    • 3 medium Yukon gold potatoes peeled and diced into ½ inch cubes.
    • 1 medium potato peeled and grated
    • 1 bay leaf
    • 1 teaspoon oregano
    • 1 pound cod or other firm white fish 500 grams, cut into 1-inch cubes
    • 1½ cups corn niblets frozen or canned
    • 1½ cups milk room temperature
    • 2 tablespoons lemon juice freshly squeezed
    • salt and pepper to taste
    • ¼ cup Italian fresh leaf parsley optional. Italian fresh leaf, chopped

    Instructions

    • Place a thick bottomed pot over medium-high heat.
    • Heat olive oil.
    • Add and sauté onions, mushrooms, and celery frequently stirring for about 5 minutes or until the vegetables begin to soften.
    • Add the minced garlic and sauté for another minute or so.
    • Add the wine, fish stock, diced and grated potato, bay leaf and oregano.
    • Bring to a boil.
    • Cover, reduce heat and simmer for about 10-15 minutes or until potatoes are tender.
    • Add the fish, cover, and simmer for 3-5 minutes or until the fish is opaque and flakes easily.
    • Add the corn and milk and heat through.
    • Discard bay leaf.
    • Season to taste with salt and pepper.
    • Add lemon juice and garnish with Italian parsley before serving.
    Enhance Your Cooking Experience!SCROLL UP for essential step-by-step photos embedded in the article above. When available, videos can be found in the next section. These visuals are designed to help you achieve perfect results every time. Happy cooking!

    Video

    Notes

    • Grated potatoes add a creamy texture to the soup without adding cream. If you want an even thicker chowder, mash up some of the diced potatoes with a fork before adding the fish.
    • Use high-quality fish or chicken stock to add depth and extra flavor to the soup. 
    • Elevate the flavor of your chowder by experimenting with various herbs and seasonings such as thyme, sage, rosemary, paprika or Old Bay seasoning.
    Please keep in mind that the nutritional information provided below is just a rough estimate and variations can occur depending on the specific ingredients used. 
    *Inspired by Anne Lindsay

    Nutrition

    Serving: 1serving | Calories: 292kcal | Carbohydrates: 24g | Protein: 23g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 60mg | Sodium: 684mg | Potassium: 783mg | Fiber: 2g | Sugar: 10g | Vitamin A: 710IU | Vitamin C: 15.2mg | Calcium: 186mg | Iron: 1.5mg
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    This post was originally published on February 19, 2017, and republished on February 8, 2023, with updated content, photos and a video.  Thanks for sharing!

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    Filed Under: Soups

    About Maria

    Maria Vannelli is a retired dietitian who lives in a suburb just outside Montreal, Canada. She's the founder of the food blog She Loves Biscotti. Maria hopes to inspire you and bring you and your loved ones closer together at meal times enabling you to create some memorable moments.

    Reader Interactions

    Comments

    1. KP

      April 03, 2022 at 10:22 pm

      5 stars
      the night before I made this soup I steamed clams and mussels and had some leftover broth (garlic, fresh parsley, white wine, broth, etc). I used the broth for this soup and subbed salmon for the white fish (I had none). And… I did not add the milk. Fabulous! Thank you.

      Reply
      • Maria

        April 06, 2022 at 8:30 pm

        I am salivating… sounds absolutely perfect KP!

        Reply
        • Diane

          February 10, 2023 at 4:38 am

          5 stars
          Can I substitute instant potatoes as a thickener? If yes how much?

        • Maria

          February 11, 2023 at 10:49 am

          This is such a great question Diane! I would not replace the potatoes with instant because I think the soup will be too gummy. However, adding just one tablespoon of instant potato flakes directly to the soup should thicken it nicely. Mix in the potato flakes, let the mixture simmer to allow it to thicken and add more as needed. I will update the post to include this option. Thank you.

    2. Karen (Back Road Journal)

      March 10, 2017 at 2:50 pm

      Your chowder sounds good…I’ve never added mushrooms to a fish chowder before but will definitely by trying it the next time I make one. I agree with you about 2% milk, I use it in most recipes to lighten up the calorie and fat content.

      Reply
      • Maria

        March 10, 2017 at 11:18 pm

        The first time I read the list of ingredients, I also was intrigued with the addition of mushrooms. But I have to admit, I have a soft spot for mushrooms and that’s probably why this adapted recipe has since become my go-to fish chowder recipe. Appreciate your comment Karen 🙂

        Reply
    3. Fran

      February 26, 2017 at 7:33 pm

      5 stars
      Hi, I saw your recipe Sunday night and your chowder recipe sounded so good to make on Family Day on Monday here in Ontario. I had all the ingredients and so I decided to make it and was a real hit. The only thing I didn’t add was the milk I just added more water and it still tasted great. Thanks for the recipe and will definitely make again especially on a cold winter day. A stick to the rib recipe.

      Reply
      • Maria

        February 26, 2017 at 9:20 pm

        Fran, I am so glad you enjoyed the chowder! Thanks so much for taking the time to comment, appreciate it 🙂

        Reply
    4. Barbarito-Levitt Paula

      February 20, 2017 at 5:18 pm

      I simply love this recipe! Of course the creamy chowders are satisfying, but who eats that way anymore. This chowder looks like it is full of flavor and comforting.

      Reply
      • Maria

        February 20, 2017 at 7:43 pm

        Thanks Paula… just like you, we love our soups. We try to keep them healthy… most of the time 😉 Thanks for taking the time to comment.

        Reply
    5. Jovina Coughlin

      February 19, 2017 at 10:27 am

      Looks delicious.

      Reply
      • Maria

        February 19, 2017 at 10:33 am

        Thanks Jovina. Appreciate you dropping by. Have a great day 🙂

        Reply

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