Dairy-Free Fish Chowder

Number of Servings: 4 (655g)
Active Time: 30 min.
Total Time: 1 hour
Dairy-Free Fish Chowder

Pureed potato makes this chowder creamy without the use of dairy. Serve with a side salad for a complete meal on a cool evening.


  • 2 Tbsp. olive oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 2 celery stalks, chopped and divided
  • 4 medium waxy potatoes, peeled and diced
  • ¼ cup white wine
  • 1 quart low-sodium vegetable stock, divided
  • 1 carrot, peeled and diced
  • 1 lb. flakey white fish, chopped
  • 1 tsp. white wine vinegar


  1. Heat oil in a large, heavy-bottomed pot over medium heat. Sauté the onion, garlic, and half of the celery until soft (5-8 minutes).
  2. Add white wine, stock, and half of the potatoes to the pot. Bring to a boil.
  3. Reduce heat to medium-low and simmer until potatoes are very soft (15-20 minutes). Remove pot from heat. Blend until smooth with an immersion blender.
  4. Return to a simmer. Add the carrot, remaining potato, and chopped celery to the soup. Simmer until the potato is just tender (12-15 minutes).
  5. Add the fish and simmer until fish is cooked through (3-5 minutes). Stir in vinegar and serve hot.

Nutrition Facts

4 servings per container

Serving Size 655g

Amount per serving
Calories 365
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 49mg 17%
Sodium 245mg 10%
Total Carbohydrate 46g 17%
Dietary Fiber 5.5g 21%
Total Sugars 6g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 33g
Protein 25g
Vitamin D 1mcg 6%
Calcium 85.8mg 6%
Iron 2.8mg 15%
Potassium 1530mg 35%
Vitamin A 145.7mcg 15%
Vitamin C 46.9mg 50%
Vitamin E 1.9mg 15%
Vitamin K 16.5mcg 15%
Thiamin 0.3mg 25%
Riboflavin 0.2mg 15%
Niacin 9.5mg 60%
Vitamin B6 1mg 60%
Folate 55.4mcg 14%
Vitamin B12 1mcg 40%
Biotin 1.8mcg 6%
Chloride 6.9mg 0%
Pantothenate 0.9mg 20%
Phosphorus 373.5mg 30%
Iodine 0.6mcg 0%
Magnesium 93.7mg 20%
Zinc 1.3mg 10%
Selenium 38.7mcg 70%
Copper 0.3mg 35%
Manganese 0.5mg 20%
Chromium 0.1mcg 0%
Molybdenum 3.1mcg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Potatoes, Cod Fish, Onion, Celery, Carrots, White Wine, Olive Oil, White Wine Vinegar, Garlic.

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