Healthy Chunky Vegetable Fish Chowder
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Healthy Chunky Vegetable Fish Chowder

Here's a Healthy Chunky Vegetable Fish Chowder recipe. Can a chowder be delicious & healthy at the same time? Well, if you have a minute, come & take a look.
Course Soup
Cuisine American
Keyword healthy fish chowder, how to make fish chowder
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 292kcal
Author Maria Vannelli RD

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 2 cups mushrooms sliced
  • 1/2 cup celery sliced
  • 3 cloves garlic minced
  • 1/2 cup white wine
  • 1 1/2 cups fish stock or water
  • 3 medium potatoes peeled and diced
  • 1 medium potato peeled and grated
  • 1 bay leaf
  • 1 teaspoon oregano
  • 1 pound sole, cod or haddock fillets 500 grams, cut into chunks
  • cups corn niblets frozen or canned
  • cups milk 500 mL, 2%
  • 2 tablespoons lemon juice freshly squeezed
  • salt and pepper to taste
  • 1/4 cup Italian fresh leaf parsley Italian fresh leaf ,chopped

Instructions

  • Place a thick bottomed pot over medium-high heat.
  • Heat olive oil.
  • Sauté onions, mushrooms, and celery while stirring frequently 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 (or water), the diced and grated potato, bay leaf and oregano.
  • Bring to a boil.
  • Cover, reduce heat and simmer for about 10 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.
  • Just before serving add lemon juice and garnish with parsley

Notes

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