Seafood chowder recipe

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  • Healthy
  • Low-fat
serves: 4
Skill: easy

Nutrition per portion

Calories 335 kCal 17%
Fat 11g 16%
  -  Saturates 3g 15%
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  • Prawns, squid, crab – bung all your favourite seafood into this warming, low-fat and nutritious seafood chowder soup.


    • 2tbsp sunflower oil
    • 1 medium onion, peeled and chopped
    • 1 level tbsp plain flour
    • 2 fish stock cubes
    • 2-3 medium potatoes, peeled and cubed
    • 300ml (½ pint) milk
    • 198g can sweetcorn, drained
    • 400g packet mixed raw seafood, defrosted if frozen
    • Salt and freshly ground black pepper
    • Chopped fresh parsley, for garnish


    • Heat oil in large saucepan. Add onion and cook over a medium heat for about 5 mins. Add flour to pan. Mix well, so mixture forms a thick paste. Gradually pour in 600ml (1 pint) boiling water, stirring well to give a smooth, thin sauce. Crumble in stock cubes and stir until dissolved.

    • Add cubed potato to pan. Bring mixture to boil. Reduce heat and cover. Simmer for 10 mins, or until potatoes are just tender.

    • Add milk and sweetcorn to pan. Bring mixture back to boil. Add seafood. Simmer soup for 3-5 mins, or until fish is cooked.

    • Season soup. Serve, sprinkled with parsley on top.

    Top tip for making Seafood chowder

    The cold soup can be frozen for up to 1 month. Allow to defrost before reheating thoroughly.

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