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.


Olive oil

2 Tbsp (30 mL) 

Onion, chopped

1/4 cup (60 mL)

Carrot, minced

1/2 cup (125 mL)

Potato, chopped

1 cup (250 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. In a large pot, heat olive oil and cook onions until translucent. Add carrots, potato and edamame beans. Cook until carrots have softened.
  2. Add the flour and cook while stirring for 2-3 minutes.
  3. Pour in milk and stock while stirring. Season with salt and bring to a simmer.
  4. Continue cooking until potato is tender, approximately 15 minutes.
  5. Stir in leftover glazed trout with skin removed and roasted vegetables and gently cook to warm through.

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 – January 30, 2019

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