Seafood Chowder, Improved Recipe

Seafood is an incredible source of minerals and lean protein. I initially used mussels in this dish but as they are a water-filtering fish, with the ocean currently dirty with micro-plastics, I have stopped using them. (sadly) You can add whatever fish you like to this dish. If you like a smokey and/or hot flavour, add smoked spices like paprika and host like cayenne chilli.

Note on improvements: I used fresh tomatoes instead of tinned tomatoes and I replaced the 20g butter with olive oil. I doubled the smoked haddock content as you lose more sodium on low carb and I added more fresh dill. Dill is a carminative herb with good flavonoid content, thereby helping digestive disturbances and liver detoxification.

Makes 3 servings (3.5 labels is one serving)

One serving :  Carb 8g       314 Kcals

One serving

Fibre Protein Carbohydrate Fat
4g 28g 8g 18g


Makes 3 servings


(150g) Hake or Cod, skin removed

200g naturally smoked skin-less haddock

20g olive oil

100g, 1 leek

8g, 2 clove garlic

80g, 1 large celery stick or 2 thinner ones

pinch of cayeene chilli pepper

a teaspoon of smoked paprika

350ml Sadie’s bone broth (Dunnes Stores) or 1 Kalo vegetable stock cube with 350ml water

300g of fresh cherry tomatoes

80g of deskilled, cooked edamame beans

100g cream cheese, full fat  (philadelphia)

20g, a whole little bag of fresh dill


You can prepare the soup base and store it until you are ready to cook the fish. Especially if you are coming home late in the evening and want a warm nourishing meal – the fish cooks in 5 mins.

  1. Gently heat the olive oil in a saucepan and add finely chopped leek, celery, garlic, 3/4  of the dill/ parsley, a little cayenne chilli pepper, the smoked paprika and the cherry tomatoes.  Turn the heat down and put on the saucepan lid, stirring occasionally and allow time for the celery, tomatoes and leek to soften.

2. Add the the bone broth and then using a hand blender, blitz the soup to a rough texture. You can leave a few tomatoes whole for appearance. Cool it down a little to add the cream cheese and season with pepper. Your soup base is ready. You can store it in the fridge for another day if you wish.

3. Remove the skin from the hake and cut into 4 large chunks, gently dropping them into the soup. Chop the smoked haddock into small chunks  (skin removed) and add to the soup base and bring it to the boil briefly then gently bubble for 2 to 3 minutes.

6. Finely chop the remainder of the dill or/and parsley and add to the soup.

The soup reheats ok the following day  – I tend to use the microwave the following day.