Fish Chowder

Fish Chowder

There are many versions of chowder, many tend to be a thick soup which include cream hence being quite heavy. Our version has no cream so it is light but still filling.<br>

  • 449
  • 1880
    kJ P/SERVE
  • 15.3g
  • 33.4g
  • 40.9g
  • 13.6g
  • 782g
  • 2.4%
  • 21.6%

We have used snapper for our fish however you can use any white firm fish that is in season. Bacon can be substituted with pancetta or ¼ chorizo for a smokey flavour.

This recipe is low fat, low sugar and high protein.


  • 400g firm white fish, cut into large chunks
  • 1 leek, washed and sliced
  • 2 cloves garlic, crushed
  • 3 short cut bacon slices, diced
  • 3 tsp. cornflour mixed with ¼ cup cold water
  • 3 large potatoes, diced
  • 1/2 cup corn
  • 2 cups skim milk
  • 2 cups fish stock
  • 2 tbsp. olive oil
  • Squeeze juice 1 lemon
  • Cracked pepper


  1. In a large pot heat ½ oil and cook bacon for 4mins.  Add remaining oil and leeks, turn down heat to med and sauté leeks for 5-8 mins.  Add garlic and cook for 1 minute longer.
  2. Place your potatoes  and corn into pot with stock and milk, turn heat down to low and simmer for 10 mins or until potatoes are nearly cooked.  Season with cracked pepper.
  3. Now add the fish  and lemon juice, and simmer for 5 minutes.
  4. Thicken sauce with cornflour and water mixture, should thicken in 1 minute, and continue to stir.
  5. Serve immediately with a slice of crusty bread and garnish with chives.

Nutrition Table

  • Servings: 4 Serving size:624g
    Average Serve
    Average 100g
  • Energy
    1880 kJ
    302 kJ
    449 Cal
    72 Cal
  • Protein
    40.9 g
    6.6 g
  • Fat, total
    15.3 g
    2.4 g
  • - Saturated
    4.6 g
    0.7 g
  • Carbohydrate
    33.4 g
    5.4 g
  • - Sugars
    13.6 g
    2.2 g
  • Sodium
    782 mg
    125 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. For permission to use this recipe on your website or blog, or have exclusive recipes developed for you, contact [email protected]

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