Fish Chowder with Potatoes and Leeks

Packed with leeks, baby potatoes, green peas, and baby carrots, this lighter chowder is a fresh, satisfying option for spring or anytime of year. You can easily swap the seafood to suit your taste—coarsely chopped shrimp makes a great alternative to cod.

This recipe delivers a balanced mix of fiber, protein, and healthy fats, along with a serving of vegetables that provide essential vitamins, minerals, and antioxidants.

Active time: 15 minutes | Total time: 30 minutes

Fish Chowder with Potatoes and Leeks

Ingredients

• 2 tbsp (30g) olive oil
• 1 1/2 cups (133g) leeks, thinly sliced
• 3 medium (180g) carrots, thinly sliced
• 3 cups (720g) unsalted chicken stock
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 lb (227g) baby or new potatoes, quartered into ½ pieces
• 1 cup (160g) frozen green peas
• 1 lb (454 g) cod fillets, cut into bite-sized pieces (or haddock or halibut)
• 1 cup (245g) 1% low-fat milk
• 2 tbsp (16g) all-purpose flour
• 1/4 cup (12g) fresh chives, chopped

Directions

Heat oil in a Dutch oven over medium-high heat. Add leeks and carrots; sauté until the leeks begin to brown, 4–5 minutes. Add stock, salt, pepper, and potatoes; bring to a boil. Cover, reduce heat to medium, and cook until potatoes are almost tender, about 10 minutes. Add peas and cod; cover and cook until the fish is cooked through and reaches an internal temperature of 145°F (63°C), 4–5 minutes.

In a small bowl, whisk together milk and flour. Gradually stir in the milk mixture, whisking constantly to prevent lumps. Cook, uncovered, over moderate heat until thickened, about 2 minutes, stirring frequently. Avoid boiling after adding the milk mixture to prevent curdling. Sprinkle with chives before serving.

Serves: 4 | Serving Size: ~2 1/2 cups

Nutrition (per serving): Calories: 390; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 51mg; Sodium: 474mg; Carbohydrate: 45g; Dietary Fiber: 12g; Sugar: 14g; Protein: 40g

Nutrition Bonus: Potassium: 2051mg; Iron: 40%; Vitamin A: 316%; Vitamin C: 317%; Calcium: 41%