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closeup of low FODMAP fish chowder on spoon and in rustic blue bowl

Low FODMAP Fish Chowder

Our Low FODMAP Fish Chowder is like classic New England chowder - now low FODMAP!

Low FODMAP Serving Size Info: Makes about 8 cups (2 L); serves 6

Course: Appetizer, Dinner & Lunch, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Makes: 6 Servings
Calories: 434 kcal
Author: Dédé Wilson

Ingredients:

  • 2- ounces (55 g) slab bacon, rind removed, diced (see Tips
  • 1 tablespoon unsalted butter
  • 1/2 cup (36 g) finely chopped leeks, green parts only
  • 2 medium carrots, trimmed, peeled and chopped
  • 2 medium parsnips, trimmed, peeled and chopped
  • 1 stalk celery, trimmed and diced
  • 1 1/2 teaspoons fresh thyme leaves
  • 2 cups (480 ml) bottled clam juice
  • 1 cup (240 ml) water
  • 1- pound (445 g) russet baking potatoes, peeled and cut into large bite-sized chunks
  • 1 large bay leaf
  • 1 ¼ pounds (570 g) mild white fish fillets, such as haddock, cod, hake or monkfish
  • 1 cup (240 ml) lactose-free heavy cream, at room temperature
  • Freshly ground black pepper
  • Finely chopped fresh flat leaf parsley; optional
  • Snipped fresh chives; optional

Preparation:

  1. Place bacon in a large, heavy Dutch oven and cook over low-medium heat to render the fat and cook until bacon is crisp. Remove bacon bits and reserve, draining on paper towels. Add butter and chopped leeks and sauté gently over low-medium heat for about 3 to 5 minutes or until leeks are soft but not browned. Add the carrots, parsnips, celery and thyme and sauté for about 1 minute to coat.
  2. Add the clam juice, water, potatoes and bay leaf to the pot. Cover and simmer for about 15 minutes or until the root vegetables are all tender. Use the back of a wooden spoon or a potato masher to mash some of the root veggies right in the pot. Their starch will add richness to the chowder.
  3. Add the reserved bacon, fish and the cream and heat over low heat until fish is cooked through and flaky, but do not let the chowder boil. Taste and add pepper as desired. Soup is ready to serve but improves after it sits for an hour.
  4. Serve with parsley and chives sprinkled on top, if desired. The un-garnished chowder can be refrigerated overnight and reheated very gently without simmering or boiling.

Tips

  • If you can find slab bacon, I like it in this chowder and you can cut proper little chewy dice. If you do not have access to it, simply use thick-sliced bacon.

If You Can Tolerate

  • Fructans: If you have passed the fructan onion challenge, chop one large white or yellow onion and use instead of the leek greens.
  • Lactose: If you have passed the lactose challenge, feel free to sub in conventional heavy cream.
Nutrition Facts
Low FODMAP Fish Chowder
Amount Per Serving
Calories 434 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 1g5%
Sodium 7mg0%
Potassium 194mg6%
Carbohydrates 27g9%
Fiber 4g16%
Sugar 4g4%
Protein 27g54%
Vitamin A 24IU0%
Vitamin C 10mg12%
Calcium 21mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.