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.
Yield: 6-8 servings | Serving Size: 417 g |Calories: 336 | Total Fat: 13.3 g | Saturated Fat: 2.2 g | Trans Fat: 0 g | Cholesterol: 168 mg | Sodium: 626 mg | Carbohydrates: 20.6 g | Dietary Fiber: 3.6 g | Sugars: 3.8 g | Protein: 32.2 g | SmartPoints (Freestyle): 8
- 2 Tbsp olive oil
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 1 small onion, diced
- 1/4 tsp dried dill
- 1/4 tsp celery seed
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp paprika
- 1/4 tsp cayenne pepper
- 1/4 cup dry white wine
- 3 yukon gold potatoes, peeled and diced
- 2 cups chicken stock
- 1 cup water
- 1 Tbsp fresh thyme
- 1 lb. cod, cut into bite-sized pieces
- 20 shrimp, uncooked, tails removed
- 1 1/2 cups, low fat milk
- 2 Tbsp parsley
- For the roux:
- 2 tablespoons olive or canola oil
- 1/4 cup flour (I used white whole-wheat)
- 1/2 cup low-fat milk
- 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.
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