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Home » Recipes » Soup

Light and Hearty Manhattan Fish Chowder

Published: Apr 19, 2016 · Modified: Apr 9, 2025 by Megan

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Enjoy a fresh take on the classic Manhattan Fish Chowder, lightened up from its traditional creamy version. Bursting with simple, nutritious ingredients and ready in just under 30 minutes, it’s the perfect springtime comfort meal—without all the extra calories.

A bowl of Manhattan fish chowder with a spoon resting in the bowl.
Jump to:
  • Why You'll Love This Recipe
  • Cod Chowder Ingredients
  • Manhattan Chowder Variations & Dietary Modifications
  • How to Make Fish Chowder Healthy
  • Serving Suggestions
  • Expert Tips
  • More Healthy Seafood Recipes
  • Manhattan Fish Chowder

This Manhattan Fish Chowder gives the classic soup you crave a fresh, wholesome spin. It’s gluten-free, low-calorie, and Paleo-friendly, made with high-quality ingredients like fresh Sizzlefish cod, creamy yams, light veggie broth, rich tomatoes, and a flavor-packed trio of onion, celery, and garlic. A quick, nutritious alternative to the traditional creamy version, this chowder is easy to make and ready in just 30 minutes.

It’s light enough for warmer weather but hearty enough to satisfy and keep you full. Whether you’re serving it at holiday gatherings or prepping for the week, this fish chowder wins big on taste every time. Simple, delicious, and filling—it’s a dish I can’t wait to make again!

Looking to add more soups into your meal prep rotation? Try this Lasagna Soup, Lentil and Sweet Potato Soup, or Beef Vegetable Soup next!

Why You'll Love This Recipe

  • Packed with Flavor, Without the Heaviness: Enjoy all the rich, savoriness of a classic chowder without the heavy feeling afterward. A low-calorie option that delivers a hearty meal without weighing you down.
  • Perfect for Meal Prep: Great for busy weeknights, this chowder stores and reheats well, so you can make a large batch and enjoy this fish chowder recipe throughout the week.
  • Wholesome and Easy: Made with nutrient-rich ingredients, this chowder is naturally gluten-free, low-calorie, and Paleo-friendly. With a simple 30-minute cook time, it’s as easy to make as it is delicious!

"I was leery about this recipe because...cod and soup?! however! I was completely pleasantly surprised! I even used frozen cod that I thawed out. The flavors were spot on and this fulfilled my Whole30 so I am one happy camper!"

Cod Chowder Ingredients

Ingredients to make a healthy fish chowder on a table in bowls.
  • Cod: A key source of protein, cod adds a flaky, savory texture to the soup, perfectly complementing the tomato-based broth. If cod isn’t available or you prefer a different fish, try using haddock, halibut, or even salmon for a different taste and texture.
  • Veggies: Buttery yams bring a slight sweetness and a starchy element, similar to potatoes but with a richer flavor. White onions and celery form the savory base, while diced tomatoes enhance the soup with a balanced, sweet and savory profile.
  • Extra Virgin Olive Oil: Used to coat the pan and prevent sticking, olive oil helps soften and brown the onions and celery, adding a fresh, subtle depth in place of butter or bacon.
  • Vegetable Broth: A flavorful, hearty liquid that provides volume to the fish chowder soup, balancing the tomato well.
  • Tomato Paste: Concentrated and tangy, tomato paste deepens the tomato flavor and helps thicken the broth, creating a richer and more robust texture.
  • Seasoning and Aromatics: Thyme adds a subtle savory and slightly lemony note, while garlic delivers a pungent, savory depth that enhances the blend of tomatoes, onions, celery, and fish. Salt and pepper round out the richness, bringing balance to the dish.

Manhattan Chowder Variations & Dietary Modifications

  • Pack it with Veggies: Add more vegetables like zucchini, carrots, spinach, or corn to boost the nutrition and color of the cod chowder, enhancing both the texture and flavor.
  • Make it Spicy: If you like a little heat, add diced jalapeños, a pinch of red pepper flakes, or a splash of hot sauce to give the broth a spicy kick.
  • Low-Carb or Keto: Swap the yams for cauliflower or turnips, which provide a similar texture but with fewer carbs.
  • Low-Sodium: Opt for low-sodium or homemade vegetable broth, and be mindful of the amount of salt you add while cooking.
  • Swap the Seafood: Replace the cod with clams or a mixture of your favorite seafood.

How to Make Fish Chowder Healthy

Ready to freshen up your meals for the week with this simple Manhattan fish chowder recipe? In just 4 easy steps and 30 minutes, you’ll have a hearty, healthy soup on the table. Preheat your pot to medium heat, gather your ingredients, and let’s get started!

Cooking the aromatics to make a Manhattan fish chowder.

Step 1: Build the Base. Sauté the onion, celery, garlic, and tomato paste in a large pot over medium heat for 3-5 minutes, or until softened.

Vegetables and broth added to the pot.

Step 2: Boil the Soup. Add the water, broth, tomatoes, and potatoes to the pot. Bring to a boil, then reduce to a simmer for about 10 minutes, or until the potatoes are tender.

Fish and seasonings are added to the pot.

Step 3: Add Fish and Seasoning. Gently stir in the cod, salt, pepper and thyme.

Manhattan fish chowder in a pot with wooden spoon resting on the side.

Step 4: Finish, Ladle and Serve. Cook for another 4-5 minutes, then ladle the fish chowder with cod into bowls and enjoy!

Bowls of Manhattan chowder on the table with the pot to the side with a ladle dipping into it.

Serving Suggestions

Now that you've whipped up this delicious recipe for Manhattan fish chowder, let's explore some fun and creative ways you can serve it up and make your meal even more satisfying:

  • Top your tomato based Manhattan chowder with fresh herbs like parsley, chives, or green onions for added color and flavor. For a satisfying crunch, sprinkle crushed crackers or whole-grain croutons. Add a zesty kick with a squeeze of fresh lemon juice.
  • Create a complete meal by pairing the chowder with a simple soup, salad, and bread combo—try an Olive Garden salad or tabbouleh salad with quinoa, with honey oat bread or the best gluten free english muffins!
  • For a full week of nutritious meals, prep this chowder alongside egg white frittata, margarita chicken, and protein snack boxes—a delicious lineup of meals!

Expert Tips

  • Broth Consistency: If you prefer a thicker chowder, simply mash some of the yams once they’re cooked or blend part of the tomato based chowder before adding the fish.
  • Storing and Reheating: Store any leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. To reheat, thaw overnight in the fridge and warm it up on the stove until heated through.
  • Make Ahead: This chowder actually tastes even better the next day! Make it ahead, store in the fridge, and reheat for a quick, flavorful meal.
This Manhattan Cod Chowder is a lighter alternative to its traditional creamy version. An exquisite Spring soup made with simple & nutritious ingredients that cooks in less than 30 minutes. A guaranteed crowd pleaser!

More Healthy Seafood Recipes

  • Sheet Pan Cod with Veggies! Baked cod with garlic & herbs with roasted veggies. A light, easy, Paleo meal that takes less than 30 minutes to make & prep. Baked cod never was so easy or so good! Gluten Free + Low Calorie + Paleo + Whole30
    Sheet Pan Cod with Veggies {Paleo, Whole30, GF, Low Cal}
  • Healthy Fish Sandwich is made low calorie with almond flour baked in the oven. A healthy breaded fish sandwich recipe that's flavorful and gluten free. Paired with a tasty 2-ingredient hot sauce for a healthy meal.
    Healthy Fish Sandwich
  • Everything Bagel Salmon! A healthy fish recipe that's Whole30 compliant and baked in 20 minutes. A quick and easy meal that is easy and delicious. Low Carb + Paleo + Whole30 + Keto + Gluten Free + Low Calorie
    Everything Bagel Salmon
  • Healthy Tuscan Shrimp is made better for you with fewer calories, gluten free with healthy fat and protein for a delicious and balanced meal! Serve over rice or cauliflower rice.
    Healthy Tuscan Shrimp

If you tried this Manhattan Chowder Recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Manhattan Cod Chowder

Manhattan Fish Chowder

Megan Olson
This healthy Manhattan Fish Chowder is a fresh take on the classic soup, light yet filling with flavorful cod, hearty yams, and fresh veggies. Ready in 30 minutes, it’s the perfect nutritious meal to enjoy year-round. Gluten-free, low-calorie, and full of goodness!
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 401 kcal

Ingredients
 
 

  • 1 ½ lbs cod thawed and sliced into cubes
  • 3 cups yams peeled & cubed
  • 1 cup white onion diced
  • 1 cup celery diced
  • 2 tablespoons minced garlic
  • 2 tablespoons extra virgin olive oil
  • 1 cup water
  • 3 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 ½ cups diced tomatoes
  • ¼ teaspoon salt
  • ½ teaspoon pepper
  • 1 ½ teaspoons thyme

Instructions
 

  • To a large pot add extra virgin olive oil and bring to a medium heat. Add onion, celery, garlic, tomato paste and cook until vegetables soften about 3-5 minutes.
  • Next add water, broth, tomatoes and potatoes. Bring to a boil then reduce to low heat to simmer until potatoes are tender, about 10 minutes.
  • Stir in cod with salt, pepper and thyme into the pot and cook another 4-5 minutes. Transfer to a bowl and enjoy!

Notes

  • Broth Consistency: For a thicker chowder, mash some of the yams or blend part of the soup before adding the fish. This will give it a heartier texture without the extra calories.
  • Storing & Reheating: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. To reheat, thaw overnight and warm on the stove until heated through.
  • Make Ahead: This chowder tastes even better the next day! Make it ahead of time, store in the fridge, and reheat for a quick, flavorful meal throughout the week.

Nutrition

Serving: 1servingCalories: 401kcalCarbohydrates: 46gProtein: 35gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 73mgSodium: 360mgPotassium: 2048mgFiber: 8gSugar: 7gVitamin A: 601IUVitamin C: 36mgCalcium: 105mgIron: 3mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    5 from 2 votes (1 rating without comment)

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    Recipe Rating




  1. Mariana W says

    October 22, 2019 at 11:33 am

    Hi Megan! I see the amount of servings and the calories per serving, but I don’t see the serving SIZE anywhere. Could you share that with us please?

    Reply
    • Megan says

      October 22, 2019 at 11:36 am

      Hi Mariana, there's 5 servings in the recipe so 1/5th of the recipe equals one serving. I divide into 5 bowls and try to equally eyeball it.

      Reply
  2. Adrianna says

    January 14, 2018 at 8:36 pm

    I was leary about this recipe because...cod and soup?! however! I was completely pleasantly surprised! I even used frozen cod that i thawed out. The flavors were spot on and this fulfilled my Whole30 so I am one happy camper!!

    Reply
    • Megan says

      January 15, 2018 at 8:21 am

      Yes! This is such a good recipe. I'm glad you liked it and thank you for telling me too!

      Reply
  3. neil@neilshealthymeals.com says

    April 20, 2016 at 11:47 pm

    This looks absolutely delicious and reminds me of a Scottish haddock soup recipe that I've in my list to make healthier (because that original recipe is cream based too). I'm such a huge fan of tomato based soups / chowders too. Love the combination of flavours that my mouth can taste just be looking at your photographs! 🙂

    Reply
    • Megan says

      April 21, 2016 at 6:58 pm

      Oh, thank you Neil! I will be on the lookout for that haddock soup.

      Reply
  4. Sarah J says

    April 20, 2016 at 12:19 pm

    This soup looks amazing!! I have been looking for recipes to incorporate fish. I feel like I need to take advantage of the local fish shops near my house since we live in Seattle now.

    Reply
    • Megan says

      April 20, 2016 at 12:35 pm

      The fish in Seattle is so fresh and delicious. I'm jealous!

      Reply
  5. Sarah says

    April 19, 2016 at 9:26 pm

    This looks so delicious Megan! Such a simple and flavorful use of our cod!! Thank you for this tasty dish!!

    Reply
    • Megan says

      April 20, 2016 at 12:35 pm

      You're welcome! So glad to hear you liked it.

      Reply
  6. Rebecca @ Strength and Sunshine says

    April 19, 2016 at 10:29 am

    O soo good! I love Cod! I've never made any type of fish soup/stew/chowder though! :O

    Reply
    • Megan says

      April 19, 2016 at 2:52 pm

      Seriously? Girl, it's so easy!

      Reply
  7. lindsay Cotter says

    April 19, 2016 at 6:43 am

    I have to listen to chill music when I work. So i totally get this. haha. ANd YUM! I need to try my own cod chowder. GENIUS

    Reply
    • Megan says

      April 19, 2016 at 2:52 pm

      Another thing we have in common besides fish and gluten!

      Reply
  8. Taylor says

    April 19, 2016 at 5:36 am

    My husband and I canceled our cable about a year ago. We watch netflix and also have sling tv which is $20/month. I just watch bravo shows online. 🙂

    Reply
    • Megan says

      April 19, 2016 at 2:51 pm

      I haven't heard of sling tv. I'll have to look into that.

      Reply
  9. Blair says

    April 19, 2016 at 4:39 am

    This looks so healthy and filling -- delicious! And I totally agree with you on the cable expense. In fact, we cancelled our cable about 6 months ago because we just couldn't justify the cost -- we didn't watch it enough. You know what? We haven't missed it one bit! We get local channels for news/pbs/etc...but that's it! More reading! 🙂

    Reply
    • Megan says

      April 19, 2016 at 2:51 pm

      Good for you! I can't imagine how hard of a decision that was especially with little one.

      Reply
  10. Kayla @ Blondes Have More Run says

    April 19, 2016 at 4:08 am

    This would be a fantastic Spring soup! And I agree - the cost of cable is ridiculous. My boyfriend just doesn't have it. He has Netflix and Hulu and seems to get by just fine. I just miss the ability to watch Lifetime at his house 🙁 But he does get ABC through the antenna, so I still get to watch the Bachelor 🙂

    Reply
    • Megan says

      April 19, 2016 at 2:50 pm

      A lot of people I've talked to seem to be doing that. It must be working!

      Reply
  11. Susie @ SuzLyfe says

    April 19, 2016 at 3:12 am

    Ugh, we are not happy about what we are going to be paying for cable in our new place--about $100 MORE than we are currently paying because we also need internet. That is the issue with not being in a high rise! But seriously. You can get a lot of shows with hulu + Netflix, for sure.
    Now, this soup. Manhattan clam chowder is one of my favorites, I love fish, I'm adding this to the list!

    Reply
    • Megan says

      April 19, 2016 at 2:49 pm

      Welcome to my world! I think I'm paying close to $200/month and it's just me. Crazy!

      Reply

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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