Mediterranean Fish Chowder with Potatoes & Kale - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.
Nutritional analysis per serving: Calories 255; Total Fat 6.5g (9% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 61mg (20% DV); Sodium 225mg (10% DV); Total Carbohydrate 22g (8% DV); Dietary Fiber 4g (14% DV); Total Sugars 6g; Includes 0g Added Sugars (0% DV); Protein 27g; Vitamin D 25% DV; Calcium 6% DV; Iron 10% DV; Potassium 30% DV; Selenium 100% DV; Niacin 90% DV; Vitamin K 90% DV.
Recipe by Guiding Stars at
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