Full of leeks, baby potatoes, green peas and baby carrots, this lighter take on chowder is perfect for spring. You can also mix up the seafood depending on your preferences and tastes; coarsely chopped shrimp works well in lieu of cod, for example.
This recipe has all the makings of a complete meal. It’s well-balanced with fiber, protein and fat, plus a serving of vegetables to give you a dose of vitamins, minerals and antioxidants.
Active time: 13 minutes Total time: 26 minutes
Spring Fish Chowder
Ingredients
- 2 tablespoons olive oil
- 1 1/2 cups (120 grams) leeks, thinly sliced
- 1 cup (134 grams) baby carrots, thinly sliced
- 3 cups unsalted chicken stock
- 1/2 teaspoon coarse kosher salt
- 1/2 teaspoon black pepper
- 1 pound (454 grams) baby or new potatoes, quartered
- 1 cup (132 grams) frozen green peas
- 1 pound (454 grams) cod fillets, cut into bite-sized pieces
- 1 cup (237 milliliters) 2% reduced-fat milk
- 1/4 cup (33 grams) all-purpose flour
- 1/4 cup (10 grams) fresh chives, chopped
Directions
Heat oil in a Dutch oven over medium-high heat. Add leeks and carrots; sauté until leeks start to brown, 4–5 minutes. Add stock, salt, pepper and potatoes; bring to a boil. Cover, reduce heat to medium and cook until potatoes are almost tender, about 10 minutes. Add peas and cod; cover and cook until fish is done, 4–5 minutes.
In a small bowl, whisk together milk and flour. Gradually whisk milk mixture into soup; cook, uncovered, until thickened, about 2 minutes, stirring frequently. Sprinkle with chives.
Serves: 4 | Serving Size: 2 1/4 cups
Nutrition (per serving): Calories: 344; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 484mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 8g; Protein: 31g
Nutrition Bonus: Potassium: 844mg; Iron: 11%; Vitamin A: 44%; Vitamin C: 21%; Calcium: 78%
Originally published April 2021
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