A lower-calorie way to make Creamy seafood chowder
Creamy seafood chowder — with fish, mussels and cauliflower milk
White fish, mussels and prawns finish in a creamy cauliflower-potato broth with corn, leek and celery, about 420 kcal per serving.
For Creamy seafood chowder, control surface moisture, portion size and measured fat, checking one visible texture or temperature cue before each stage. Creamy seafood chowder should retain its familiar New Zealand character, be safely cooked and leave no watery or greasy residue.
What changes—and what stays
From with cream, butter and bacon is often 600–800 kcal to 420 calories
Use blended cauliflower and potato instead of cream, and add seafood only at the end. Shellfish liquor, leek, celery, thyme, dill, lemon and sweet corn build chowder flavour.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use blended cauliflower and potato instead of cream, and add seafood only at the end | Shellfish liquor, leek, celery, thyme, dill, lemon and sweet corn build chowder flavour. |
How the flavor stays
Shellfish liquor, leek, celery, thyme, dill, lemon and sweet corn build chowder flavour.
A cost rule that survives inflation
Corn, potato and cauliflower make mixed seafood serve eight hearty bowls.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 700 gfirm white fish
- 600 gmussels in shell
- 500 gpeeled prawns
- 1 kgcauliflower
- 700 gpotatoes
- 700 gcorn
- 600 gleek and celery
- 2 lfish stock, low-fat milk, dill and lemon
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare and control moisture
Check fish for bones, scrub mussels, dry prawns and cut vegetables evenly.
Look for: Seafood is cold and clean; mussels close when tapped.
Step 2 · follow the visible cue
Build the flavour base
Steam mussels in a little stock, discard closed shells and strain the liquor.
Look for: Shells are open and liquor is clear of grit.
Step 3 · follow the visible cue
Cook with precise heat
Cook leek, cauliflower and potato in stock; blend half, then add corn.
Look for: Broth is creamy while vegetable pieces remain distinct.
Step 4 · follow the visible cue
Finish and verify texture
Poach fish and prawns just opaque, return mussels and finish with dill and lemon.
Look for: Seafood is moist and intact with no cream or oil layer.
Calories at the same serving size
189 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Creamy seafood chowder within two hours and refrigerate sealed for up to three days. Reheat only the amount required.
Cool Creamy seafood chowder within two hours and refrigerate sealed for up to three days. Reheat only the amount required.
Frequently asked questions
Can Creamy seafood chowder be prepared a day ahead?
Yes. Cool quickly and keep crisp, fresh or delicate parts separate until serving. Cool Creamy seafood chowder within two hours and refrigerate sealed for up to three days. Reheat only the amount required.
What does the calorie figure for Creamy seafood chowder include?
It covers one of the stated servings from the listed quantities only; extra sides and sauces are not included. Use blended cauliflower and potato instead of cream, and add seafood only at the end.
- firm white fish700 g
- mussels in shell600 g
- peeled prawns500 g
- cauliflower1 kg
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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.
Published and last reviewed: August 25, 2026
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