Seafood Chowder

9 45 154
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Seafood Chowder
Health Highlights


2 tbsp Extra virgin olive oil
1/4 cup White onion (diced)
1/2 cup grated Carrots (diced)
1 cup Potato (diced)
1/2 cup Frozen edamame (soybeans)
2 tbsp All-purpose white flour
1 cup Partly skimmed milk, 2% M.F.
2 cup Vegetable stock/broth, low sodium
1 dash Salt


  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 roast vegetables and gently cook to warm through. 

Nutrition Facts

Per Portion

Calories 154
Calories from fat 78
Calories from saturated fat 14.8
Total Fat 8.6 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 10.6 g
Cholesterol 4.9 mg
Sodium 207 mg
Potassium 372 mg
Total Carbohydrate 15.3 g
Dietary Fiber 2.3 g
Sugars 5.6 g
Protein 5.0 g

Dietary servings

Per Portion

Grain 0.2
Meat Alternative 0.2
Milk 0.2
Vegetables 1.0

Energy sources