Seafood Chowder with Squash

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

Suggestions


Imagine a comforting bowl of Seafood Chowder with Squash, brimming with fresh, succulent seafood and vibrant vegetables that not only tantalizes the taste buds but also warms the soul. This delightful dish celebrates the harmonious blend of flavors, featuring tender shrimp, luscious black sea bass, and briny mussels coming together in a creamy, dairy-free coconut broth. The addition of creamy winter squash and hearty potatoes ensures every spoonful is packed with nutrition and flavor.

Perfectly gluten-free and dairy-free, this chowder is an excellent choice for those with dietary restrictions, yet it remains indulgent enough to satisfy everyone at the table. The unique touch of mild curry powder and the aromatic notes from lemongrass and ginger elevate this chowder to a new level, making it not just a meal but a culinary experience.

Ready in just 45 minutes, this dish allows you to enjoy a gourmet seafood experience without spending hours in the kitchen. With a perfect balance of protein, healthy fats, and carbohydrates, this chowder is ideal for a hearty lunch or a comforting dinner. Whether you're looking to impress guests or simply treat yourself to a sophisticated meal, Seafood Chowder with Squash promises to be a delightful choice you won't forget!

Ingredients

  • small ají dulce red cored julienned halved seeded
  • servings ground aleppo pepper 
  •  bay leaf 
  •  carrots sliced
  • tablespoon chives finely chopped
  • 0.5 teaspoon mild curry powder 
  •  garlic clove minced
  • tablespoon ginger minced peeled
  • 0.5  leek white green halved lengthwise thinly sliced ( and pale parts)
  •  lemongrass stalk with the side of a chef's knife and halved
  • pound mussels cleaned
  • servings olive oil extra-virgin
  • cup potatoes diced
  •  baby radishes halved
  • tablespoons onion red minced
  • servings salt 
  • servings salt and pepper 
  • 0.5 pound sea bass fillet skinless black cut into small chunks
  •  shallots minced
  • 0.5 pound shrimp deveined peeled halved
  •  baby turnips peeled quartered
  • 0.8 cup coconut milk unsweetened
  • 3.5 cups vegetable broth 
  • 0.5 small onion white minced
  • 0.5 cup white 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