Low-FODMAP Fish Chowder Recipe

Fish Chowder
Patsy Catsos, MS, RDN, LD
Total Time: 45 min
Prep Time: 15 min
Cook Time: 30 min
Servings: 8 (1 ½ cups each)

Nutrition Highlights (per serving)

335 calories
13g fat
32g carbs
24g protein
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Nutrition Facts
Servings: 8 (1 ½ cups each)
Amount per serving  
Calories 335
% Daily Value*
Total Fat 13g 17%
Saturated Fat 7g 35%
Cholesterol 74mg 25%
Sodium 589mg 26%
Total Carbohydrate 32g 12%
Dietary Fiber 3g 11%
Total Sugars 10g  
Includes 0g Added Sugars 0%
Protein 24g  
Vitamin D 40mcg 200%
Calcium 229mg 18%
Iron 2mg 11%
Potassium 1003mg 21%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Every cook has a favorite fish chowder. This one is reminiscent of those often served in New England chowder houses, with a thickened base rather than just milk. Instead of flour as a thickener, this version uses potato flakes to achieve a creamy consistency, with or without the cream. Heavy cream has very little lactose, so there is no need to seek out a lactose-free version for the small amount in this recipe, to keep it low in FODMAPs.

Whitefish like cod is high in proteins, omega-3 fatty acids, vitamin D, iodine, selenium, and taurine. Consuming fish regularly is recommended to help protect against cardiovascular disease and to improve metabolic health.

Ingredients

  • 1 tbsp. butter
  • 3 oz. sliced Canadian bacon, finely diced
  • 1/2 cup chopped celery root
  • 1 medium parsnip
  • 1/2 cup finely chopped fennel bulb
  • 1 cup uncooked potato flakes
  • 1 cup clam juice or water
  • ​1 cup water
  • 5 cups lactose-free whole milk
  • 1 1/4 lb. red potatoes with skin, cut into ¼ inch cubes
  • 6 scallions, green part only, thinly sliced, divided
  • 1 tsp. dried thyme leaves
  • 1 bay leaf
  • 1 tsp. salt
  • 1/2 tsp. freshly ground black pepper
  • 1 1/2 lb. cod or another firm white fish, cut into 1/2-inch chunks
  • 1/2 cup heavy cream (optional)

Preparation

  1. In a large Dutch oven or stockpot over medium-high heat, melt the butter. Add Canadian bacon, celery root, parsnip, and fennel; stir periodically until vegetables brown slightly, 4 to 5 minutes. Add the potato flakes, clam juice, and water and stir until potato flakes dissolve about 1 minute.

  2. Stir in the milk, potatoes, 3/4 of the scallion greens, thyme, bay leaf, salt, and pepper. Bring the pot to a low simmer (do not boil) and cook until potatoes are just slightly underdone about 12 minutes. Stir periodically to prevent vegetables from sticking to the bottom of the pot.

  3. Add the fish and simmer until fish becomes opaque white and flakes easily, 5 to 8 minutes. Add the cream and the remaining scallions; simmer 1 minute. Remove the bay leaf from the broth before serving.

Variations and Substitutions

Replace cod with any other mild white fish such as tilapia, haddock, or flounder.

Swap out Canadian bacon for 3 ounces of diced bacon strips (about 3 pieces). In this case, omit the butter and sauté bacon before adding vegetables, until the fat renders about 1 minute. Then add the chopped vegetables and proceed with the recipe.

Replace scallions with 1/2 cup of finely chopped leek leaves, adding all of them along with vegetables.

Cooking and Serving Tips

  • Serve with rice pilaf or low-FODMAP biscuits.
  • Celery root is also known as celeriac and may be labeled as such in the grocery store.
  • When purchasing potato flakes, read the label carefully to avoid a product with added garlic or onions, which are high in FODMAPs.

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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Tørris C, Småstuen MC, Molin M. Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic SyndromeNutrients. 2018;10(7):952. Published 2018 Jul 23. doi:10.3390/nu10070952