Seafood Chowder with Squash

Gluten Free
Dairy Free
Health score
47%
Seafood Chowder with Squash
45 min.
6
437kcal

Suggestions


Indulge in the rich and comforting flavors of our Seafood Chowder with Squash, a delightful dish that perfectly balances the ocean's bounty with the earthiness of seasonal vegetables. This gluten-free and dairy-free chowder is not only a feast for the senses but also a wholesome option for those with dietary restrictions. Ready in just 45 minutes, it makes for an ideal lunch or dinner that will impress your family and friends.

Imagine a warm bowl filled with tender mussels, succulent shrimp, and flaky black sea bass, all swimming in a creamy coconut milk broth infused with aromatic spices like curry and ginger. The addition of vibrant winter squash and colorful radishes not only enhances the visual appeal but also adds a delightful sweetness and texture to each spoonful. With a hint of Aleppo pepper for a gentle kick, this chowder is sure to awaken your taste buds.

Whether you're looking to warm up on a chilly evening or simply want to enjoy a nourishing meal, this Seafood Chowder with Squash is the perfect choice. Gather your ingredients, and let the enticing aromas fill your kitchen as you create a dish that is as satisfying as it is delicious. Dive into this culinary adventure and savor every bite of this exquisite chowder!

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
  • 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

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 chowder—add 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

Calories437kcal
Protein21.14%
Fat48.88%
Carbs29.98%

Properties

Glycemic Index
98.1
Glycemic Load
12.8
Inflammation Score
-10
Nutrition Score
34.915652440942%

Flavonoids

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

Nutrients percent of daily need

Calories:436.51kcal
21.83%
Fat:23.74g
36.53%
Saturated Fat:8.77g
54.8%
Carbohydrates:32.76g
10.92%
Net Carbohydrates:25.76g
9.37%
Sugar:11.97g
13.3%
Cholesterol:101.89mg
33.96%
Sodium:1280.82mg
55.69%
Alcohol:2.06g
100%
Alcohol %:0.43%
100%
Protein:23.1g
46.2%
Vitamin A:7406.44IU
148.13%
Manganese:2.17mg
108.5%
Vitamin B12:6.07µg
101.18%
Vitamin C:72.9mg
88.37%
Selenium:35.14µg
50.2%
Phosphorus:366.65mg
36.66%
Potassium:1177.74mg
33.65%
Vitamin B6:0.61mg
30.64%
Fiber:7g
28%
Vitamin E:4.03mg
26.87%
Copper:0.54mg
26.76%
Magnesium:105.78mg
26.44%
Iron:4.52mg
25.12%
Folate:84.22µg
21.06%
Vitamin B3:3.7mg
18.49%
Vitamin B1:0.27mg
18.24%
Vitamin K:18.76µg
17.87%
Zinc:2.34mg
15.58%
Calcium:142mg
14.2%
Vitamin B5:1.26mg
12.61%
Vitamin B2:0.21mg
12.3%
Source:Epicurious