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Fish Chowder

This fish chowder is made using a wheat flour & clam sauce base and filled with zucchini squash, carrots, onions and celery. The sauce is a thickened creamy base and very smooth. The perfect soup to serve with a grilled cheese sandwich. I make my grilled cheese sandwiches using 98% low fat cheese which melts up just like the fatter cheeses. So yummy dipped in this chowder.


  • 1 tbls canola or olive oil
  • 4 chopped green onions
  • 4 chopped celery stalks
  • 1 chopped zucchini squash
  • 2 chopped carrots
  • 1/2 tsp thyme
  • 1 tsp paprika
  • 2 8 oz bottles of all natural clam juice
  • 1 tbls whole peppercorns
  • 1/3 cup wheat flour
  • 2 1/2 cups skim milk
  • Salt as you like


  • Cut up onions and celery in to little pieces
  • Add oil to large stew pot and heat on med heat
  • Add chopped onions and celery and cook for 4 mins stirring often
  • Add chopped carrots and zucchini
  • Add clam juice
  • Add thyme and paprika
  • Cook for 20 mins on med heat
  • In a separate small pot or frying pan add 1/2 cup of water
  • Heat water on med heat
  • Add 1 tbls whole peppercorns
  • Cook for 5 mins
  • Pour liquid through a strainer in to your stew pot. Discard peppercorns
  • Add fish uncut to your stew pot.
  • Place whole pieces on top of veggies and spoon some sauce over tops of fish
  • Cover pot and turn heat to low medium
  • Cook for 10 mins
  • Remove lid and turn fish over on to other side
  • Recover and cook an additional 5 mins
  • Remove fish from pot and put on to a plate and cut in to bite size chunks and set aside
  • Remove veggies from pot and set aside
  • You should now have only the liquid in your pot
  • Mix 1/2 cup of skim milk and 1/3 cup wheat flour in bowl well
  • Add to liquid in pot and stir.
  • Turn fire to med high and add the rest of your milk
  • Stir as it thickens
  • When stock has thickened, add fish and veggies back in to pot
  • Stir and serve