Manhattan Cod Chowder
This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad.
Servings
5 servings
Prep Time
20 minutes
Total Time
40 minutes
Ingredients
- 2tablespoons extra-virgin olive oil
- 1cup chopped onion
- 1cup chopped celery
- 2cloves garlic, minced
- 2tablespoons tomato paste
- 1 1/2teaspoons dried thyme
- 3cups seafood broth
- 1cup water
- 114-ounce can no-salt-added diced tomatoes
- 3cups diced potatoes
- 1 1/4pounds cod, cut into bite-size chunks
- 1/2teaspoon ground pepper
- 1/4teaspoon salt
Instructions
- Heat oil in a large saucepan over medium-high heat. Add onion, celery, garlic, tomato paste and thyme and cook, stirring, until the vegetables are just starting to brown, 3 to 5 minutes. Add broth, water, tomatoes (with juice) and potatoes; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook until the potatoes are tender, 10 to 12 minutes. Add cod and cook, gently stirring occasionally, until just cooked through, 4 to 5 minutes more. Season with pepper and salt.
Nutrition Facts
Per serving (recipe makes 5 servings)
| Calories | 226kcal |
|---|---|
| Carbohydrate Total | 24g |
| Total Sugars | 6g |
| Added Sugars | 0g |
| Fiber | 4g |
| Total Fat | 6g |
| Saturated Fat | 1g |
| Mono Saturated Fat | 4g |
| Cholesterol | 45mg |
| Sodium | 555mg |
| Protein | 19g |
| Potassium | 998mg |
| Calcium | 85mg |
| Folate | 46mcg |
| Omega-6 | 1g |
| Vitamin B12 | 2mcg |
| Vitamin E | 3mg |
| Zinc | 1mg |
| Vitamin B3 | 3mg |
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