Chowder Made Easy - KNEP - Kentucky Nutrition Education Program


Chowder Made Easy

Receta en Español
Servings:4Serving Size:1 cupRecipe Cost:$5.11Cost per Serving:$1.27

You’ll think you’re eating on the New England Coast when you take a bite of this ‘chowdah’.


  • 1 pound cod (or other white fish) fillet, frozen
  • 2 tablespoons butter or cooking oil
  • 1 medium onion, chopped
  • ½ cup celery, chopped
  • 2 cups raw potatoes, peeled and cubed
  • ½ cup carrots, coarsely chopped
  • 1 cup fresh or frozen corn (optional)
  • 2 cups water
  • 1 teaspoon salt
  • ¾ teaspoon pepper
  • 1 cup milk


  1. Melt butter or oil in a large saucepan.
  2. Add onion, celery, potatoes, carrots, corn (if using), water, salt and pepper.
  3. Cover and simmer 10 to 15 minutes or until vegetables are tender.
  4. Cut cod fillets into bite size pieces.
  5. Add fish and cook an additional 10 minutes.
  6. Add milk, stir and cook until heated through but do not allow the chowder to boil.
  7. Serve.
Source: Adapted from Tammy Kelly, North Carolina Cooperative Extension

Nutrition facts per serving: 310 calories; 9g total fat; 4g saturated fat; 0g trans fat; 65mg cholesterol; 730mg sodium; 21g carbohydrate; 3g fiber; 8g sugar; 28g protein; 10% Daily Value of vitamin D; 15% Daily Value of calcium; 10% Daily Value of iron; 20% Daily Value of potassium