Healthy and creamy fish chowder is hearty and filling and makes a wonderful, nutritious winter meal.
This delicious fish chowder is hearty and filling and makes a wonderful, nutritious winter meal. It’s especially easy to make if you use leftover fish and veggies as I did tonight. But the recipe below provides easy instructions in case you need to cook the fish and veggies first.
How do you make healthy fish chowder?
Scroll down to the recipe card for the detailed instructions. It’s an easy recipe. Cook the cod and the vegetables. Then cook aromatics in some olive oil, add tomatoes, seafood broth, and coconut milk. Finally, add the cooked cod and vegetables and heat through. That’s it!
I make this healthy fish chowder without potatoes, to keep carbs in check. And I like to use cod when making this creamy fish chowder, but any mild white fish, such as halibut, would work.
Is this a healthy recipe?
I think it’s very healthy. Cod is a nutritious fish, although it’s best to limit its consumption to twice a month because of mercury concerns. Vegetables are obviously healthy, and this includes canned tomatoes.
Coconut milk in moderation is a good dietary choice, and if you use heavy cream instead, you’ll be happy to know that for most healthy people, dairy fat is harmless, and might even be beneficial.
What if I have leftover fish chowder?
Leftovers of this healthy fish chowder keep in the fridge for up to three days. But if you’ve used leftover cooked fish, take that into account when you count those three days. Heat the leftovers gently, covered, in the microwave on 50% power, to prevent the fish from drying out.
More cod recipes that you might enjoy
I find that I enjoy white fish (which I often find bland) much more when they’re cooked in a flavorful broth. Another good example is this fine recipe for spicy fish stew. But if you need a basic recipe for cooking cod, try this baked cod recipe. It’s excellent.
Fish Chowder
INGREDIENTS
- 4 (7 oz) cod fillets
- Olive oil spray
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper, divided
- 0.5 cup sliced carrots
- 1 cup sliced celery
- 2 tablespoons extra virgin olive oil
- 1 tablespoon minced garlic
- 1 teaspoon sweet paprika
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes
- 26 oz canned chopped tomatoes, undrained
- 3 cups seafood stock
- 1/4 cup canned unsweetened coconut milk (or heavy cream)
INSTRUCTIONS
- 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. Set aside on a plate. When cool enough to handle, crumble into bite size chunks.
- While fish is baking, place the carrots and celery in a medium microwave-safe bowl. Add 1/4 cup water, cover, and cook on high until tender-crisp, about 5 minutes. Drain and place on a plate.
- In a large pot, heat the olive oil over medium-high heat. Add the garlic, paprika, basil and red pepper flakes. Cook, stirring, just until fragrant, about 30 seconds.
- Add the tomatoes, seafood stock, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Bring to a boil, then lower heat to medium-low and simmer, uncovered, stirring occasionally, 10 minutes, to allow flavors to meld.
- Stir in the coconut milk, then add the cooked cod, carrots and celery. Simmer, stirring occasionally, just until heated through, about 5 minutes. Serve the fish chowder immediately.
NOTES
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Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken 
