Seafood Chowder with Squash

Gluten Free
Dairy Free
Health score
55%
Seafood Chowder with Squash
45 min.
6
493kcal

Suggestions


Indulge in the exquisite flavors of our Seafood Chowder with Squash, a delightful dish that brings together the bounty of the sea and the earth in one comforting bowl. This chowder is a perfect choice for lunch or dinner, offering a satisfying meal that is both gluten-free and dairy-free. With a health score of 55 and only 493 calories per serving, you can enjoy this delicious recipe without any guilt.

Imagine a creamy, rich base made from tender winter squash and aromatic vegetables, perfectly seasoned with mild curry for a touch of warmth. The addition of fresh shrimp, succulent mussels, and delicate black sea bass elevates this chowder to a delectable main dish that will impress both family and friends. Enhanced by the vibrant colors of baby radishes and turnips, each spoonful brings a burst of flavor and nutrition.

Ready in just 45 minutes, this simple yet sophisticated recipe is ideal for any home cook looking to try their hand at a gourmet meal without spending hours in the kitchen. As you drizzle your chowder with extra-virgin olive oil and sprinkle it with aromatic herbs, prepare to delight your senses and nourish your body with this unforgettable confluence of seafood and squash. Dive into this recipe and experience a unique culinary adventure!

Ingredients

  • small bell pepper red cored julienned halved seeded
  • servings ground aleppo pepper 
  •  bay leaves 
  •  carrots sliced
  • tablespoon chives finely chopped
  • 0.5 teaspoon curry powder 
  •  garlic clove minced
  • tablespoon ginger minced peeled
  • 0.5  leek white green halved lengthwise thinly sliced ( and pale parts)
  •  lemon grass with the side of a chef's knife and halved
  • pound mussels cleaned
  • tablespoon olive oil 
  • servings olive oil extra virgin extra-virgin
  • cup potatoes diced
  •  radishes halved
  • tablespoons onion red minced
  • servings salt 
  • servings salt and pepper 
  • 0.5 pound sea bass fillets skinless black cut into small chunks
  •  shallots minced
  • 0.5 pound shrimp deveined peeled halved
  •  turnip peeled quartered
  • 0.8 cup coconut milk unsweetened
  • 3.5 cups vegetable stock 
  • 0.5 small onion white minced
  • 0.5 cup wine 
  • cup winter squash diced such as kabocha
  • cups winter squash such as kabocha cubed peeled seeded

Equipment

  • bowl
  • pot
  • sieve
  • blender
  • slotted spoon

Directions

  1. Make the chowder base. In a medium pot, heat the olive oil over medium-low heat.
  2. Add the onion and cook until softened, about 6 minutes.
  3. Add the leek, shallot, garlic, and ginger and cook, stirring occasionally, until the leek is softened, about 6 minutes.
  4. Add the squash, carrot, and curry powder, season with salt, and cook, stirring, for a few minutes.
  5. Raise the heat to medium-high, add the lemongrass, bay leaf, coconut milk, and broth, and bring to a simmer. Cook the chowder base until the squash and carrots are very tender, about 30 minutes.
  6. Meanwhile, make the mussels. In a medium pot, heat the olive oil over medium-low heat.
  7. Add the shallot and garlic and cook, stirring often, until softened, about 3 minutes. Increase the heat to high, add the wine, and bring to a boil.
  8. Add the mussels, cover the pot, and steam them until they just open wide, 3 to 4 minutes.
  9. Using a slotted spoon, transfer the mussels to a medium bowl.
  10. Remove the mussels from the shells; discard the shells and any mussels that haven't opened. Strain the broth into a small bowl.
  11. Once the squash is tender, discard the lemongrass and bay leaf. Process the chowder base in a blender until very smooth and creamy, then pass through a fine-mesh strainer into a large pot.
  12. Bring the chowder base to a simmer, then add the raw diced squash, potatoes, and turnips and cook until tender, about 10 minutes.
  13. Add the radishes, shrimp, and sea bass and simmer for about 3 minutes. Stir in the mussels and red pepper. The soup's consistency should be thinner than traditional chowderadd a splash of the reserved mussel liquid, if needed. Season with a touch of salt and pepper.
  14. Serve the chowder in bowls, topped with a drizzle of extra-virgin olive oil, the red onion, chives, and Aleppo pepper.

Nutrition Facts

Calories493kcal
Protein19.15%
Fat47.19%
Carbs33.66%

Properties

Glycemic Index
98.1
Glycemic Load
12.8
Inflammation Score
-10
Nutrition Score
38.557391539864%

Flavonoids

Malvidin
0.01mg
Pelargonidin
3.37mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.02mg
Luteolin
0.11mg
Isorhamnetin
0.49mg
Kaempferol
0.66mg
Myricetin
0.03mg
Quercetin
2.2mg

Nutrients percent of daily need

Calories:492.63kcal
24.63%
Fat:26.15g
40.24%
Saturated Fat:9.11g
56.92%
Carbohydrates:41.98g
13.99%
Net Carbohydrates:33.4g
12.15%
Sugar:13.7g
15.23%
Cholesterol:101.89mg
33.96%
Sodium:1284.02mg
55.83%
Alcohol:2.06g
100%
Alcohol %:0.38%
100%
Protein:23.89g
47.78%
Vitamin A:15789.54IU
315.79%
Manganese:2.33mg
116.47%
Vitamin C:89.47mg
108.44%
Vitamin B12:6.07µg
101.18%
Selenium:35.54µg
50.77%
Potassium:1455.36mg
41.58%
Phosphorus:392.67mg
39.27%
Vitamin B6:0.73mg
36.71%
Vitamin E:5.5mg
36.68%
Fiber:8.58g
34.31%
Magnesium:132.59mg
33.15%
Copper:0.59mg
29.6%
Iron:5.09mg
28.26%
Folate:105.52µg
26.38%
Vitamin B1:0.35mg
23.5%
Vitamin B3:4.64mg
23.23%
Vitamin K:21.04µg
20.03%
Calcium:179.88mg
17.99%
Zinc:2.45mg
16.36%
Vitamin B5:1.58mg
15.77%
Vitamin B2:0.22mg
13.23%
Source:Epicurious