Fish Chowder

Gluten Free
Health score
29%
Fish Chowder
30 min.
5
306kcal

Suggestions


Welcome to a delightful culinary experience with our Fish Chowder, a comforting and hearty dish that is perfect for any meal of the day! This gluten-free recipe is not only quick to prepare, taking just 30 minutes, but it also serves up to five people, making it an ideal choice for family gatherings or cozy dinners with friends.

Imagine a warm bowl of creamy chowder, brimming with tender chunks of firm white fish, vibrant vegetables, and a rich, flavorful broth. The combination of sweet corn and frozen potatoes O'Brien adds a unique twist, providing both texture and taste that will leave your taste buds dancing. With each spoonful, you’ll enjoy a satisfying blend of protein, healthy fats, and wholesome carbohydrates, all while keeping your calorie count in check at just 306 kcal per serving.

This Fish Chowder is not only a feast for the senses but also a nutritious option that fits seamlessly into your busy lifestyle. Whether you’re looking for a quick lunch, a main course for dinner, or a comforting dish to warm you up on a chilly evening, this chowder is sure to impress. So grab your saucepan and let’s dive into the delicious world of homemade chowder that’s both easy to make and utterly delicious!

Ingredients

  • teaspoons canola oil 
  • 0.3 cup onion chopped
  • 0.5 cup celery chopped
  • cups potatoes frozen with onions and peppers
  • 14.8 oz corn sweet cream-style canned
  • 1.8 cups chicken broth reduced-sodium (from 32-oz carton)
  • 0.5 teaspoon salt 
  • 1.3 lb fish fillet skinless white such as cod or pollock, firm
  • cup skim milk fat-free (skim)
  • teaspoons cornstarch 

Equipment

  • sauce pan
  • measuring cup

Directions

  1. In 3-quart saucepan, heat oil over medium heat.
  2. Add onion and celery; cook 2 to 3 minutes, stirring occasionally, until tender.
  3. Stir in potatoes, corn and broth.
  4. Heat to boiling. Reduce heat; simmer uncovered about 5 minutes or until potatoes are tender.
  5. Add whole fish fillets. Cover; cook 5 to 7 minutes or until fish flakes easily with fork. In measuring cup, mix milk and cornstarch; stir into chowder. Cook, stirring constantly, until mixture boils and thickens.

Nutrition Facts

Calories306kcal
Protein38.33%
Fat15.17%
Carbs46.5%

Properties

Glycemic Index
46.3
Glycemic Load
20.37
Inflammation Score
-6
Nutrition Score
20.793043447577%

Flavonoids

Apigenin
0.29mg
Luteolin
0.11mg
Isorhamnetin
0.4mg
Kaempferol
0.75mg
Quercetin
2.25mg

Nutrients percent of daily need

Calories:305.51kcal
15.28%
Fat:5.42g
8.34%
Saturated Fat:1.15g
7.17%
Carbohydrates:37.39g
12.46%
Net Carbohydrates:33.23g
12.08%
Sugar:7.51g
8.34%
Cholesterol:58.17mg
19.39%
Sodium:350.73mg
15.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.81g
61.62%
Selenium:48.9µg
69.86%
Vitamin B3:7.95mg
39.75%
Phosphorus:387.11mg
38.71%
Vitamin B12:2.16µg
35.97%
Potassium:1069.3mg
30.55%
Vitamin B6:0.6mg
30.08%
Vitamin D:4.05µg
27.03%
Vitamin C:22.05mg
26.73%
Magnesium:80.33mg
20.08%
Vitamin B5:1.67mg
16.73%
Manganese:0.33mg
16.67%
Fiber:4.16g
16.64%
Folate:66.03µg
16.51%
Vitamin B1:0.22mg
14.98%
Vitamin B2:0.24mg
14.29%
Copper:0.27mg
13.35%
Iron:1.88mg
10.46%
Calcium:97.95mg
9.8%
Zinc:1.47mg
9.78%
Vitamin A:367.1IU
7.34%
Vitamin K:7.65µg
7.29%
Vitamin E:0.85mg
5.64%