Mediterranean Fish Chowder with Potatoes & Kale

Number of Servings: 6 (544 g)
Active Time: 15 min.
Total Time: 1 hour
Mediterranean Fish Chowder with Potatoes and Kale.

If you’re from the east coast, the idea of a tomato-based chowder might flummox you for a minute, but it’s a dish worth trying. Tomatoes play wonderfully with any good, sturdy chowder fish. Choose any firm, white fish that’s on sale to keep the cost lower.


  • 2 Tbsp. olive oil
  • 1 onion, chopped
  • 1 celery stalk, chopped
  • 1 carrot, chopped
  • 2 garlic cloves, minced
  • 4 anchovy fillets, drained and chopped
  • 2 Tbsp. chopped fresh parsley
  • 1 (28 oz.) can low-sodium diced tomatoes, with liquid
  • 1 Tbsp. tomato paste
  • 1 quart water
  • 1 lb. fingerling potatoes, scrubbed and sliced
  • Pepper to taste
  • 1 bunch kale, stemmed and torn
  • 1½ lbs. halibut or cod, 2" pieces


  1. Heat oil over medium heat in a large, heavy soup pot. Add the onion, celery and carrot. Cook, stirring, until the onion softens (5-8 minutes).
  2. Stir in the garlic, anchovies, and parsley. Cook, stirring, until the mixture is very fragrant (1 minute). Add the tomatoes and tomato paste. Cook, stirring often, until the tomatoes have cooked down to a thick liquid (10-15 minutes).
  3. Add the water and potatoes. Pepper to taste and bring to a simmer. Turn the heat to low, cover, and simmer until potatoes are tender (25-30 minutes).
  4. Add the fish and kale. Simmer until fish flakes easily with a fork (4-5 minutes). Serve hot.

Nutrition Facts

6 servings per container

Serving Size 544 g

Amount per serving
Calories 255
% Daily Value*
Total Fat 6.5g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 61mg 20%
Sodium 225mg 10%
Total Carbohydrate 22g 8%
Dietary Fiber 4g 14%
Total Sugars 6g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 13g
Protein 27g
Vitamin D 5.3mcg 25%
Calcium 87.9mg 6%
Iron 2.2mg 10%
Potassium 1330mg 30%
Vitamin A 171.2mcg 20%
Vitamin C 32.4mg 35%
Vitamin E 1.8mg 15%
Vitamin K 103.6mcg 90%
Thiamin 0.2mg 15%
Riboflavin 0.1mg 8%
Niacin 14.7mg 90%
Vitamin B6 1mg 50%
Folate 50.9mcg 13%
Vitamin B12 1.3mcg 50%
Biotin 6.5mcg 20%
Chloride 24.9mg 2%
Pantothenate 0.8mg 20%
Phosphorus 351.9mg 30%
Iodine 0.4mcg 0%
Magnesium 59.7mg 15%
Zinc 1mg 10%
Selenium 56mcg 100%
Copper 0.3mg 35%
Manganese 0.3mg 15%
Chromium 0.1mcg 0%
Molybdenum 2.3mcg 4%

* 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.


Water, Low Sodium Diced Tomatoes (tomatoes, Tomato Juice, Sea Salt, Citric Acid, Calcium Chloride), Halibut, Potatoes, Onion, Kale, Carrots, Anchovies, Celery, Olive Oil, Tomato Paste, Parsley, Garlic.

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