A lower-calorie way to make Seafood chowder
Seafood chowder — with poached fish, mussels and a naturally creamy potato broth
White fish, salmon and mussels sit in a leek-and-potato broth thickened with blended vegetables, at about 430 kcal per serving.
Build the aromatic base without browning too hard, then cook until potato crushes easily, then blend one third of the base and return it to the pot. Finish with lower in mussels, fish and salmon by cooking time, add warm milk and stop before the liquid boils. The finished seafood chowder has a clean aroma, deliberate texture and no oily or floury aftertaste.
What changes—and what stays
From cream-heavy chowders with butter and bread often reach 620–800 kcal to 430 calories
Blend potato for body, use low-fat milk and poach seafood only at the end. Leek, dill, bay, mussel liquor and lemon create coastal depth without cream.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Blend potato for body, use low-fat milk and poach seafood only at the end | Leek, dill, bay, mussel liquor and lemon create coastal depth without cream. |
How the flavor stays
Leek, dill, bay, mussel liquor and lemon create coastal depth without cream.
A cost rule that survives inflation
Frozen white fish and mussels keep six generous bowls affordable.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 700 gfirm white fish
- 400 gsalmon
- 700 gmussels
- 700 gpotatoes
- 450 gleeks
- 1.2 llow-fat milk
- 1.2 lfish stock
- 12 grapeseed oil
- 30 gdill and parsley
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the defining ingredients
Scrub mussels, remove any open ones that do not close, cube the fish evenly and keep all seafood chilled.
Look for: Shells are clean and closed; fish pieces are equal and very cold.
Step 2 · follow the visible cue
Build the aromatic base
Soften leeks in measured oil, add diced potato, bay and stock, and cook without taking on dark colour.
Look for: Leeks are silky and potatoes are coated without brown edges.
Step 3 · follow the visible cue
Simmer at the right intensity
Cook until potato crushes easily, then blend one third of the base and return it to the pot.
Look for: Broth has light natural body and still contains intact potato pieces.
Step 4 · follow the visible cue
Finish for the intended texture
Lower in mussels, fish and salmon by cooking time, add warm milk and stop before the liquid boils.
Look for: Mussels are open, fish flakes moistly and the milk broth is smooth.
Calories at the same serving size
194 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Seafood chowder within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Cool Seafood chowder within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Frequently asked questions
Can Seafood chowder be made ahead?
Yes. Cool it quickly; keep seafood, pasta or fresh garnishes separate when their texture would suffer. Cool Seafood chowder within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
What does the calorie figure for Seafood chowder include?
It covers one stated serving from the listed quantities only; bread, butter, cheese and other extras are not included. Blend potato for body, use low-fat milk and poach seafood only at the end.
- firm white fish700 g
- salmon400 g
- mussels700 g
- potatoes700 g
CaloNote · mobile analysis example
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Food Safety Authority of Ireland — Healthy eating guidance
- Irish Universities Nutrition Alliance — Food composition data
Published and last reviewed: August 25, 2026
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