There’s nothing quite like a warm, comforting bowl of chowder to soothe the soul. This inventive take on a classic fish chowder ditches the heavy carbs but keeps all the rich, creamy flavor you crave. Brimming with colorful, low-carb vegetables and protein-packed smoked haddock, it’s a cheerful, satisfying one-bowl meal that’s as nourishing as it is delicious. The subtle smokiness from the haddock elevates this dish into something truly special, perfect for a cozy weeknight dinner.
Ingredients
• 4 medium / 60 g / 2.1 oz spring onions, white and green parts separated
• 2 tablespoons / 30 g / 1.1 oz ghee or other healthy cooking fat
• 3 cloves garlic, minced
• 3 cups / 720 ml fish stock, clam juice, or chicken stock
• 2 bay leaves
• 1.5 pounds / 680 g skinless smoked haddock or cod fillets, undyed
• 1 medium / 85 g / 3 oz leek, sliced
• 2 large / 128 g / 4.5 oz celery stalks, sliced
• 1 cup / 100 g / 3.5 oz green beans, cut into thirds
• 2 cups / 232 g / 8.2 oz pumpkin, cut into 1-inch / 2.5-cm pieces
• 1.5 cups / 360 ml heavy whipping cream or coconut milk
• 2 tablespoons / 8 g / 0.3 oz freshly chopped dill or parsley, plus more for garnish
• Salt and pepper
Instructions
1. Slice the spring onions, reserving the green tips for garnish. In a large heavy-based saucepan, melt the ghee over medium heat. Add the white parts of the spring onions and cook for 2-3 minutes, stirring frequently.
2. Add the minced garlic and cook for one minute more until fragrant. Pour in the stock, add the bay leaves, and bring the mixture to a boil.
3. Gently place the haddock fillets into the stock. Reduce the heat to low, cover, and simmer for 5 minutes, or until the fish is cooked through and flakes easily.
4. Using a slotted spoon, carefully remove the fish fillets to a plate. Once cool enough to handle, flake the fish into bite-sized pieces and set aside.
5. To the saucepan, add the sliced leek, celery, green beans, and pumpkin. Cook over medium heat for 10 minutes, until the vegetables are tender.
6. Slowly pour in the heavy cream or coconut milk and cook for 1-2 minutes until just heated through. Turn off the heat and discard the bay leaves.
7. Ladle about half of the cooked vegetables (without the liquid) into a separate bowl. Using an immersion blender, purée the remaining vegetables and stock directly in the saucepan until smooth.
8. Return the reserved whole vegetables and the flaked haddock to the pot. Stir in the freshly chopped dill or parsley, and season with salt and pepper to taste.
9. To serve, ladle into bowls and garnish with the reserved green spring onion tips and an extra sprinkle of fresh dill.
Nutritional Information
• MAKES: 6 servings
• PREPARATION TIME: 15 minutes
• COOKING TIME: 25 minutes
• PER SERVING (1.5 CUPS/360 ML)
• Total Carbs: 9.3 g
• Fiber: 1.6 g
• Net Carbs: 7.7 g
• Protein: 33.5 g
• Fat: 31.5 g
• Energy: 461 kcal
• Macronutrient Ratio: Calories from carbs (7%), protein (30%), fat (63%)
Pro Tips
• No Smoked Haddock? Use regular haddock or cod fillets instead. Just add 1/4 teaspoon of smoked fine sea salt to the stock to replicate the smoky flavor.
• Adjusting Thickness: For a thicker, fully creamy chowder, purée all the vegetables before adding the flaked fish back into the pot. For a chunkier soup, skip the blending step entirely.
• Dairy-Free Option: This chowder works beautifully with full-fat canned coconut milk as a direct substitute for heavy whipping cream.
• Storage: Let the chowder cool completely before refrigerating in an airtight container for up to 4 days. It also freezes well for up to 3 months.
FAQ
Q: Is this smoked haddock chowder keto-friendly
A: Yes, this chowder is very keto-friendly. Each serving contains only 7.7 grams of net carbs, with a macronutrient ratio of 63% fat, 30% protein, and 7% carbs.
Q: What can I use instead of smoked haddock
A: If you can’t find smoked haddock, you can use regular haddock or cod fillets. To replicate the smoky flavor, add 1/4 teaspoon of smoked fine sea salt to the stock.
Q: How do I make this chowder dairy-free
A: To make a dairy-free version of this chowder, simply substitute the heavy whipping cream with an equal amount of full-fat canned coconut milk.
Q: How can I make this low-carb chowder thicker
A: For a thicker, creamier consistency, use an immersion blender to purée all the cooked vegetables in the stock before you add the flaked fish back into the pot. For a chunkier soup, you can skip the blending step entirely.
