If you’re lactose intolerant, a creamy chowder is obviously a no-no. Not so with this recipe. We replace the usual butter with heart-healthy olive oil and use widely available lactose-free 2% milk for heavy cream and milk. Even more, we use fresh, sustainable fish for sodium-laden canned clams. Thickened with a little flour and grated potato, it’s creamy without being a hyper-rich gut bomb.
By eating sustainably caught fish and shrimp, you get high-quality animal protein while also minimizing impact on the environment.
Active time: 20 minutes Total time: 50 minutes
Lactose-Free Fish and Shrimp Chowder
Ingredients
- 1 1/2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 3 ribs celery, chopped
- 2 garlic cloves, chopped
- 2 tablespoons all-purpose flour
- 2 cups (473g) lactose-free 2% milk
- 1 1/2 cups (355ml) low-sodium chicken broth
- 1 large (12 ounce/340g) russet potato
- 1 bay leaf
- 12 ounces (340g) firm, sustainable white fish (such as halibut, cod or basa)
- 8 ounces (227g) peeled and deveined shrimp, chopped
- 1 cup (113g) frozen corn
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh dill
- 3/4 teaspoon salt
- 1/4 teaspoon pepper
Directions
Put the oil in a large soup pot or Dutch oven over medium heat. Add the onion and celery, and cook, stirring occasionally, until the onion is tender, 5 minutes. Add the flour and garlic and cook, stirring frequently, until fragrant, 1 minute.
Add the milk and broth. Shred the potato on the large holes of a box grater until you have 1 cup (140g), dice the remaining potato, and add them to the pot along with the bay leaf. Cover and bring to a simmer. Reduce to medium-low and simmer, stirring frequently and making sure the soup doesn’t scorch on the bottom of the pan, until the grated potatoes are fall-apart tender, about 25 minutes.
Add the fish, shrimp and corn and cook uncovered, stirring frequently, until the seafood is cooked through, 10 minutes. Add the dill and lemon juice. Season with the salt and pepper and serve.
Serves: 6 | Serving Size: 1 1/2 cups soup (354ml)
Nutrition (per serving): Calories: 268; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 31mg; Sodium: 411mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 6g; Protein: 25g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
