Healthy New England Seafood Chowder | Soup | Comfort Food | Winter | Kid Friendly | Potatoes | Seafood | Clams | Healthy Seasonal Recipes | Katie Webster

New England Seafood Chowder

  • Author: Katie Webster
  • Prep Time: 30 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 5 servings 1x
  • Category: Soup
  • Method: Stove Top
  • Cuisine: American


This creamy New England Seafood Chowder is not too heavy, filled with fresh vegetables and lean seafood and is ready in 45 minutes. I added just ½ cup of half and half to finish it, which adds only 2 ½ grams of fat per serving making it a delicious and healthy lunch or dinner!



  • 1 tablespoon avocado oil or organic canola oil
  • 1 large onion, diced
  • 1 cup chopped celery
  • 1 tablespoon chopped garlic
  • ¾ teaspoon dry thyme or 1 ½ teaspoon chopped fresh
  • ½ teaspoon salt or to taste
  • ¼ teaspoon pepper, preferably white pepper
  • ¼ teaspoon fennel seeds
  • pinch nutmeg
  • ½ cup dry white wine
  • 2 8-ounce lower sodium bottles clam juice, such as Bar Harbor
  • 2 ½ cups reduced sodium chicken broth, divided
  • 4 medium red potatoes, peeled if desired, cut into ½-inch cubes
  • 1/3 cup all purpose flour or 2 tablespoons cornstarch
  • 1 pound raw shucked clams * ingredient note
  • 8 ounces Alaskan cod or Sablefish, cut into chunks
  • ½ cup half-and-half
  • chopped parsley or chives for garnish


  1. Heat oil in a large heavy-bottom Dutch oven or soup pot over medium-high heat. Add onion, celery, garlic, thyme, fennel, salt, pepper, nutmeg and cook, stirring often until the onion is translucent and starting to brown, 6 to 8 minutes.
  2. Add wine, and increase heat to high. Cook, stirring often until the liquid has almost completely evaporated, 3 to 4 minutes. Add clam juice, 2 cups chicken broth and potatoes, cover and bring to a simmer, stirring occasionally. Remove lid. Reduce heat to medium-low to maintain simmer, and cook, stirring occasionally until the potatoes are tender, 8 to 10 minutes.
  3. Whisk the remaining ½ cup broth with flour (or cornstarch) until smooth. Stir into the simmering soup, and continue stirring until the soup is thickened. Stir in clams and any juice from their container and cod or halibut. Let the mixture slowly come to a simmer, gently stirring occasionally and let cook until the cod is opaque all the way through, 4 to 5 minutes total. Stir in half and half and remove from the heat. Serve garnished with parsley or chives.


Raw Shucked Clams, also sometimes called raw chopped sea clams or fresh minced clams are available frozen or fresh at the seafood counter at large supermarkets and fish markets. Look for natural hand-shucked clams, especially without preservatives or chemicals. I used Seawatch International.


  • Serving Size: 2 cups
  • Calories: 349
  • Sugar: 5 g
  • Sodium: 839 mg
  • Fat: 7 g
  • Saturated Fat: 2 g
  • Carbohydrates: 41 g
  • Fiber: 4 g
  • Protein: 25 g