Corn and Seafood Chowder

This light yet creamy chowder is a sunshine-in-a-bowl kind of dish—full of sweetcorn, tender chunks of fish, and aromatic basil. Coconut milk gives it... a delicate richness, while fresh or tinned corn adds a pop of natural sweetness. It comes together quickly, making it a brilliant midweek supper. For a plant-based twist, you can gently warm slices of silken tofu in place of the fish—just enough to heat through without breaking apart. Read more This light yet creamy chowder is a sunshine-in-a-bowl kind of dish—full of sweetcorn, tender chunks of fish, and aromatic basil. Coconut milk gives it a delicate richness, while fresh or tinned corn adds a pop of natural sweetness. It comes together quickly, making it a brilliant midweek supper. For a plant-based twist, you can gently warm slices of silken tofu in place of the fish—just enough to heat through without breaking apart.

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Prep time

15 mins

Cook time

25 mins

FREEZER FRIENDLY

No

SHELF LIFE

3 days (but best eaten fresh)

Why is this healthy?

Plant
points

High
protein

3+ fruits &
vegetables

Herbs &
spices

Contains

Why is this healthy?

Plant
points

High
protein

3+ fruits &
vegetables

Herbs &
spices

TRY MORE RECIPES for seafood stews

• Green Fisherman's Stew

• South Indian Style Monkfish and Lentil Curry

• Goan Style Fish Curry

NUTRITION PER SERVING (Read more)

411kcal

Calories

28g

Total Fat

20g

Carbs

8g

Sugars

26g

Protein

3g

Fibre

6mg

Iron

33%

 

116mg

Magnesium

28%

 

436mg

Phosporus

35%

 

1002mg

Potassium

21%

 

307mg

Sodium

13%

 

0mg

Vitamin B1

0%

 

2.4mcg

Vitamin B12

100%

 

0.9mcg

Vitamin D

5%

 

2mg

Vitamin E

13%

 

76mcg

Vitamin B9

19%

 

26mcg

Vitamin A

3%

 

19mg

Vitamin C

21%

 

1.6mg

Zinc

15%

 

51mcg

Vitamin K

43%

 

0.5mg

Copper

56%

 

0.3mg

Vitamin B2

23%

 

6.2mg

Vitamin B3

39%

 

0.4mg

Vitamin B6

24%

 

83mg

Calcium

6%

 

Calories: 411kcal; Total Fat: 28g; Carbs: 20g; Sugars: 8g; Protein: 26g; Fibre: 3g; Iron: 6mg (33%); Magnesium: 116mg (28%); Phosporus: 436mg (35%); Potassium: 1002mg (21%); Sodium: 307mg (13%); Vitamin B1: 0mg (0%); Vitamin B12: 2.4mcg (100%); Vitamin D: 0.9mcg (5%); Vitamin E: 2mg (13%); Vitamin B9: 76mcg (19%); Vitamin A: 26mcg (3%); Vitamin C: 19mg (21%); Zinc: 1.6mg (15%); Vitamin K: 51mcg (43%); Copper: 0.5mg (56%); Vitamin B2: 0.3mg (23%); Vitamin B3: 6.2mg (39%); Vitamin B6: 0.4mg (24%); Calcium: 83mg (6%)

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