New England Fish Chowder

I found the recipe for this thick, delicious chowder in Prevention’s Low-Fat, Low-Cost Freezer Cookbook by Sharon Sanders, and it sure makes one meal of a soup. Chock full of yummy vegetables and meaty morsels of fish, you’ll find yourself craving it when the weather turns cold. I use Rapunzel No Salt Added Vegan Vegetable Bouillon instead of homemade stock, and recommend it highly. Check their website for availability near you.
Yields 6 cups.

SODIUM CONTENT: 183 mg per serving


1 T. olive oil
1 medium onion, chopped (about 1 1/2 c.)
2 cloves garlic, minced
3 T. (1/4 c.) shredded carrot
2 T minced celery
2 T. all-purpose flour
2 c. frozen no-salt-added corn kernels (or 2 cobs fresh corn, kernels removed, keeping cobs)
2 c. no-salt-added or low-sodium vegetable or fish stock
2 c. diced potatoes
2 c. lowfat milk
1 lb. cod fillets, cut into 1-inch pieces
1/4 t. freshly ground black pepper


Heat oil in a stockpot over medium-high. Add the onion, garlic, carrot, celery and cook, stirring, 5 minutes. Add the flour. Cook, stirring, 2 minutes. Add the corn (and cobs if corn is fresh), the potatoes and stock. Raise heat to high and bring to a boil. Once boiling, reduce heat to medium, cover and simmer 20 minutes, stirring once or twice. Remove and discard the cobs. Add the milk, cod and pepper, and stir to combine. Raise heat to high and bring to a boil. Once boiling, reduce heat to medium-high, cover, and simmer 10 minutes, until chowder is thick and fish flakes easily with a fork. Serve immediately. This soup also freezes well. To reheat after freezing, first thaw overnight in refrigerator, then warm over low heat for 15 minutes, stirring frequently.\

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