Seafood Chowder


Preparation Time: 15 minutes

Cooking Time: 30 minutes

Serves: 4 servings


  1. Frozen fish is budget friendly and just as nutritious as fresh. Look for salmon, trout, halibut in the freezer section. Including fish in your diet is a great way to get your omega-3 intake for the day.
  2. Use the leftovers you saved from Glazed Trout with Roasted Vegetables to boost flavour,  nutrition and get a head start with food preparation for this chowder.
  3. Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 165°F (74°C). Discard uneaten leftovers after they have been reheated.   



1/4 cup (60 mL), about 1/2 medium

Potato 1 cup (250 mL), about 1 large

1/2 cup (125 mL), about 1 medium

Olive oil 2 Tbsp (30 mL) 
Frozen edamame beans 

1/2 cup (125 mL) 


2 Tbsp (30 mL) 

Skim milk

1 cup (250 mL) 

Low sodium vegetable stock

2 cups (500 mL) 


1/4 tsp (1 mL) 

Glazed trout with Roasted Vegetables

2 servings 


  1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.      
  2. Gently rinse the onion under cool running water. Scrub the potato and carrot with a clean vegetable brush under cool running water.  Chop the onion and place; set aside. Chop the potato and mince the carrot, place in a small bowl.
  3. In a large pot, heat olive oil and cook onions until translucent. Add carrots, potato and edamame beans. Cook until carrots have softened.
  4. Add the flour and cook while stirring for 2-3 minutes. Pour in milk and stock while stirring. Season with salt and bring to a simmer.
  5. Continue cooking until potato is tender, approximately 15 minutes.
  6. Stir in leftover glazed trout with skin removed and roasted vegetables and gently cook until it reaches an internal temperature of 165°F (74°C)on a digital food thermometer.  

Watch our video on how to make this recipe and the Glazed Trout with Glazed Vegetables at

Nutrition Information per serving: 

Calories: 298 kcal

Protein: 15 g

Fat: 14 g

Carbohydrate:  28 g

Fibre: 4 g

Sodium: 355 mg

Calcium: 155 mg

Iron: 2 mg


Last Update – June 26, 2024

Phone Icon

Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian.