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Healthy Eating

Stick to the Ribs Nordic Fish Chowder

Stews that “stick to the ribs” have a comforting appeal, particularly during the most recent polar vortex.

Written by Kari Lund Last updated on February 18, 2019

Stews that “stick to the ribs” have a comforting appeal, particularly during the most recent polar vortex. Nordic style stews, like this fish chowder, use a variety of vegetables to flavor the base and most often use starchy root vegetables like celeriac, turnip, or potatoes to provide thickening to the soup as well as nutritional energy.

Stews that “stick to the ribs” have a comforting appeal, particularly during the most recent polar vortex. Nordic style stews, like this fish chowder, use a variety of vegetables to flavor the base and most often use starchy root vegetables like celeriac, turnip, or potatoes to provide thickening to the soup as well as nutritional energy.

This chowder is also known in the Scandinavian countries as fiskesuppe which literally translates to fish soup though fish isn’t the only sea protein you can add. Scallops, lobster, clams, and shrimp are among other options that you can use in tandem with or in place of the fish in this chowder for an equally delicious dish.

Traditionally, Nordic cooks add heavy cream to the chowder but you can keep this dairy-free if desired by using coconut milk instead. The mild coconut flavor complements the fish perfectly and the added healthy fats of either traditional cream or coconut milk result in a thick fulfilling stew that helps keep you satisfied until the next meal.

Nordic Fish Chowder

Calories 324, Protein 18g, Total Carbs 16g, Fat 19g

Prep time: 15 min

Cook time: 30 min

Serves: 4

Ingredients:

  • 2 tablespoons olive oil
  • 1 leek, white part only, sliced
  • 2 cloves garlic, chopped
  • 1 white potato (or small celeriac root), peeled and diced
  • 1 turnip peeled and diced
  • 2 sticks of celery, diced
  • 2 ½ cups vegetable broth or fish broth
  • ½ cup water
  • ½ cup dry white wine (or sub additional water)
  • 1 teaspoon dried thyme
  • 10-12 oz, white fish or salmon cut into bite size chunks
  • ½ cup cream (or coconut milk for dairy-free)
  • 1 tablespoon chives, roughly chopped
  • Pink Himalayan salt, to taste
  • Fresh ground black pepper, to taste

Preparation Instructions:

  1. In a saucepot, heat the olive oil and add the leek and garlic. Cook 3-4 minutes until the leek begins to soften.
  2. Add the potato, turnip, celery, broth, water, wine, and thyme.
  3. Simmer about 20 minutes until the vegetables are tender.
  4. Add fish to the stewpot and simmer about 5 minutes until cooked through.
  5. Stir in the cream and chives and then season with salt and pepper to taste.

Note: This stew works great with other types of seafood as well. Try it with shrimp or scallops or a combination of seafood!

About Kari Lund

Kari believes that everything leading to great health and performance begins with the foods we eat. Simple, nutritious food can make significant and long-term positive changes in health. In her late teen years, Kari was diagnosed with Meniere’s disease. After giving up hope of ever feeling “normal” again, she turned to a whole foods and clean-eating lifestyle. Since doing so, she has seen incredible results in healing with food.

Providing tasty recipes and resources to help others live a more fulfilling life is highly motivating. Kari's personal victories have led her to create the whole-foods focused blog, Cooking Up Clean. Her recipes are a testament that healthy eating can be a visual feast and a delicious meal for the whole family.

When she’s not cooking up something great in the kitchen, you’ll find Kari out enjoying the outdoors, shooting archery, and gardening.

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