This easy fish chowder recipe is a simple all-in-one fish soup. You can use frozen fish, so it is pretty much a store cupboard chowder recipe. You can cook it from scratch in 30 minutes. And it reheats well, which makes it a very convenient, easy midweek fish dinner. It's also a one pot meal, which cuts down on the washing up. And of course it tastes delicious!
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What is a chowder?
A chowder is a just another name for a chunky creamy soup. Chowders are often based around fish or seafood, although corn chowder is usually vegetarian. This chowder recipe is a chunky fish soup with vegetables and sweet potatoes, and it's a complete meal. (Although you may want to add some crusty bread!)
What you'll love about the recipe
- Made from mostly store cupboard ingredients
- This easy chowder recipe is one of the easiest ways to include more fish in your diet
- Great for meal prep. Can be made ahead of time and reheated, and this fish soup can also be frozen
- Includes salmon to boost your omega 3 and vitamin D
- This healthy fish chowder contains 3 different veggies to help you get your 5 a day
Ingredients
Fish
I've used half frozen white fish and half frozen salmon fillets in this recipe. Salmon adds a good flavour, and it's also a good source of omega oils. Of course, you could use fresh fish too. Any plain white fish is good: cod, pollack, haddock, basa. Avoid using delicate fish such as plaice or sole as they will fall apart too quickly.
You could also use smoked haddock. If you use smoked haddock, cut down on the salt in the recipe as it's naturally quite salty.
You don't need to defrost the fish before using it in this recipe, although if your fillets are thick they may be difficult to cut when frozen so take care. If necessary you can pop the whole frozen fish into the hot chowder to soften it first.
You could also use a bag of frozen fish pie mix for this recipe.
Vegetables
There's a good selection of vegetables in this fish chowder. I've included sweet potato, leek, and frozen sweetcorn. But you could also add broccoli, red pepper, celery, frozen peas and carrot. They'll add lots of colour and nutrition. If you don't have leeks, you could use an onion instead. And of course you could use white potatoes rather than sweet potatoes. Easy fish chowder contains two portions of veg per serving, so it's great to help you on your way to your 5-a-day.
Broth
I use whole milk for extra creaminess for this chowder, but use skimmed milk if you prefer. You could also add a splash of cream at the end if you'd like for extra richness. Either way, I start by cooking water the veggies in water, and add the milk later so that it doesn't boil over. A couple of teaspoons of cornflour thickens the soup slightly.
If you want a dairy free fish soup, try almond milk or coconut milk, and use olive oil rather than butter.
You can also use fish stock, or even chicken stock, in place of water for a stronger flavour. But make sure to adjust the seasoning so that your soup doesn't end up too salty. You could also replace some of the water with a glass of white wine.
I've added a pinch of grated nutmeg which goes well with the flavours in the recipe, but omit the nutmeg if you prefer. You could add a pinch of saffron which adds both flavour and a beautiful deep yellow colour.
Optional ingredients
You can also add prawns to the soup if you like. Frozen prawns are fine, they'll only take 4 or 5 minutes to cook through so add them just after the fish.
You can also include some bacon if you'd like an extra salty tang. Cut into pieces and fry with the leek at the start of the recipe.
How to make easy fish chowder
This fish chowder recipe is very simple to make, and everything is cooked in one pan.
Start by frying the leeks and sweet potato in butter. This adds more depth of flavour to the dish, and helps to soften the veg.
Then add water (or stock if you prefer) to the pan, and simmer the veg until they are partway cooked.
Stir the cornflour and seasoning into the cold milk then add the mixture to the pan. It's vital to add the cornflour to cold liquid first so that you don't get lumps.
Add the cubed fish, and bring back to a simmer for 6-7 minutes until the fish is cooked through. Add the sweetcorn.
Serve immediately, or reheat later.
Full instructions and ingredients are included in the recipe card beneath.
Frequently asked questions
White fish is very good for your health. It is naturally low in fat and high in protein. It's also rich in a number of B vitamins, and minerals. White fish is a particularly good source of a mineral called selenium, which helps to protect your brain and boost your immunity. In the UK this is particularly important, as the levels of selenium in the soil are relatively low, so UK grown food can be low in selenium. (Read more about the health benefits of selenium here)
White fish does contain a small amount of omega 3 fatty acids, but at a lower level than oily fish such as salmon and mackerel.
Yes, this recipe is perfect for meal prep. The chowder will keep well in the fridge for a couple of days, then you can reheat it through on the stove top. I often find it's even nicer when reheated as the flavours develop more.
Yes, this recipe will freeze well in an airtight container. However, if you've used white potatoes, you might find that they lose their texture.
Other healthy fish recipes you might like
If you keep some fish in the freezer, it's easy to add to your weekly menus. You can use frozen fish in this super quick and easy healthy fish pie. This recipe for healthy fish and chips is another great way of cooking frozen fish. Or enjoy these gluten free fishcakes for an easy healthy dinner.
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Recipe
Easy Fish Chowder
Ingredients
- 15 g butter
- 300 g sweet potato peeled and cut into 1.5 cm cubes
- 200 g leeks washed and sliced
- 400 ml boiling water
- 300 ml whole milk
- 2 teaspoon cornflour
- salt and pepper to taste
- 1 pinch ground nutmeg
- 200 g white fish cut into 2 cm cubes, see notes above
- 200 g salmon cut into 2 cm cubes
- 200 g sweetcorn kernels canned or frozen
Instructions
- Heat the butter in a large pan and add the leeks and sweet potato. Saute for a few minutes until slightly browned.
- Measure and add the boiling water. Cover the pan and simmer the vegetables for 10 minutes.
- Stir the cornflour into the cold milk and add to the pan along with the seasoning. Bring back to the boil and add the cubed fish and simmer for a further 6-7 minutes until the fish is cooked through.
- Add the sweetcorn and gently mix in.
Notes
- If you want to add bacon, cut into small pieces and fry with the leeks
- Prawns can also be added if liked - add a large handful just after you've added the fish. They'll only take a few minutes to cook and can be cooked from frozen
- For a dairy free fish chowder, use either coconut or almond milk and fry the vegetables in olive oil
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Gene Callahan says
Corn is really a grain, not a vegetable