Skinny Ms. Seafood Chowder

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A creamy chowder loaded with flavor and light on calories

When most of us think of chowder, we think of lots of heavy cream and starchy vegetables, which are anything other than “clean”.  This isn’t the case with our  Skinny Seafood Chowder recipe, though! We’ve loaded this soup with root vegetables, shrimp, and fresh cod. The broth for this chowder is made with low-fat milk and thickened with roux made of olive oil and flour. This way we still have a thick and hearty seafood meal without the extra fat one would normally get from cream.

Not a fan of shrimp or cod? Make this skinny seafood meal your own by adding your family’s favorite fresh seafood to this amazing chowder.

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Skinny Ms. Seafood Chowder

Indulge in this seafood chowder which is high in protein and full of healthy and nutritious ingredients.
Yield 8 people
Serving Size 417 gram
Course Dinner, Lunch, Soup
Cuisine American
Author SkinnyMs.


  • 2 tablespoons olive oil
  • 1 cup carrots chopped
  • 1 cup celery chopped
  • 1 onion small, diced
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon celery seed
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup dry white wine
  • 3 yukon gold potatoes peeled and diced
  • 2 cups chicken stock
  • 1 cup water
  • 1 tablespoon thyme fresh
  • 1 pound cod cut into bite-sized pieces
  • 20 shrimp uncooked, tails removed
  • 1 1/2 cups milk low-fat
  • 2 tablespoons parsley

For the roux:

  • 2 tablespoons olive oil or canola oil
  • 1/4 cup flour I used white whole-wheat
  • 1/2 cup milk low-fat


  • Heat oil in the bottom of a large pot on medium heat. Add the onions, carrots, and celery and cook until softened, about 5 minutes. Add the wine, dill, celery seed, salt, pepper, paprika, and cayenne pepper.
  • Turn up the heat, cook, uncovered until the wine reduces by half.
  • Add the potatoes, chicken stock, water and thyme. The potatoes should be covered with liquid - if not, add more water.
  • Bring to a simmer, then lower the heat to medium and cook, covered, until the potatoes are almost done, about 10-15 minutes.
  • In a separate pot, make the roux. Heat the oil over medium-low heat. Slowly whisk in the flour until a paste is formed. Gently whisk the milk into this mixture until the desired consistency is reached.
  • Add the fish and shrimp to the pot of potatoes and add the milk and the roux. Return to the stove. Cook on low heat, uncovered, until the fish is just cooked through, about 10 minutes. Continue to salt and pepper to taste.
  • Keep the temperature so that it barely gets steamy, but not simmering. When the fish is just cooked through, remove from heat.
  • Mix in the parsley and allow the soup rests 30 minutes before serving.

Nutrition Information

Serving: 417gram | Calories: 336kcal | Carbohydrates: 20.6g | Protein: 32.2g | Fat: 13.3g | Saturated Fat: 2.2g | Cholesterol: 168mg | Sodium: 626mg | Fiber: 3.6g | Sugar: 3.8g |
SmartPoints (Freestyle): 8
Keywords Seafood

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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    1. Dynl, A good substitute would be 2 tablespoons water plus 2 tablespoons fresh squeezed lemon juice (juice of one lemon).

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