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Manhattan Cod Chowder

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.


5 servings

Prep Time

20 minutes

Total Time

40 minutes


  • 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


  1. 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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