Low Fat Chunky Seafood Chowder

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This hearty seafood chowder is only 14% calories by fat. Compare that to a cream-based seafood chowder!

Tags: Intermediate, One Hour, Entrées, Soups & Stews, Lunches, Vegetables, Shellfish, Fish, Stewing, President's Choice Blue Menu, Low Fat
Serves: 6
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 30  minutes
Total: 50  minutes

Additional Information

Ingredients

1 tbsp (15 mL) PC Roasted Garlic Olive Oil
1 pkg (280 g) PC Blue Menu Wild Pacific Halibut Skinless Fillets thawed, drained, cut
Half 454 g pkg, thawed, drained, cut PC Raw Peeled Large Black Tiger Shrimp
1 onion, chopped
2 carrots,, chopped
1 fennel bulb, trimmed and chopped
1 baking potato, peeled and chopped
1/4 tsp (1 mL) each salt & freshly ground black pepper
4 cups (1 L) skim milk

Instructions

  1. In large saucepan, heat oil over medium heat; cook onions, carrots, fennel, potatoes, salt and pepper until vegetables are softened, stirring occasionally, about 10 to 15 minutes. With potato masher, slightly mash some of the vegetables.
  2. Stir in milk. Bring to a boil. Reduce heat to simmer; cook uncovered for 10 minutes.
  3. Stir in fish and shrimp; simmer uncovered until cooked through, about 5 minutes. Serve garnished with chopped chives, if desired.

Chef's Tips

Make-Ahead: Make to the end of step 2. Return to a simmer and add fish and shrimp just before serving.

Nutritional Information

Per 1 1/2 cup (375 mL)
Calories 210 Cal
Fat 3.5 g
Sodium 310 mg
Carbohydrate 23 g
Fibre 3 g
Protein 21 g