Light and Hearty Manhattan Fish Chowder

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.

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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

• 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!

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.

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.

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

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

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 copycat salad or Lebanese tabbouleh salad, 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.

More Healthy Seafood Recipes

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Sheet Pan Cod with Veggies

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Fish Sandwich Recipe

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Everything Bagel Salmon

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Healthy Tuscan Shrimp Recipe

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.

5 from 2 votes

Servings: 4 servings

Manhattan Fish Chowder

By 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!

Prep: 10 minutes mins

Cook: 20 minutes mins

Total: 30 minutes mins

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Ingredients 

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• ▢ 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

US Customary – Metric

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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: 1serving, Calories: 401kcal, Carbohydrates: 46g, Protein: 35g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Cholesterol: 73mg, Sodium: 360mg, Potassium: 2048mg, Fiber: 8g, Sugar: 7g, Vitamin A: 601IU, Vitamin C: 36mg, Calcium: 105mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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