Seafood Chowder

A bold, tomato-based seafood chowder at 225 calories. Packed with seafood and ready in under an hour.

This Seafood Chowder skips the heavy cream in favor of a rich passata and tomato base that lets the seafood shine. A mixed seafood selection simmers in a spiced, herb-flecked broth finished with a touch of fromage frais for creaminess without the calories. At 225 calories and 4 WW Classic Points per serving, it is a deeply satisfying bowl that feels far more indulgent than the numbers suggest.

Recipe Info

Serves: 4  |  Prep Time: 15 minutes  |  Cook Time: 35 minutes  |  Calories per serving: ~225

Nutrition per Serving (Estimated)

Protein: 22g  |  Fat: 4g  |  Carbohydrates: 20g  |  Fiber: 4g

WW Classic Points: Approximately 4 points per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.

Ingredients

• 2 medium onions, finely chopped
• 2 garlic cloves, crushed
• 600ml / 1 pint (2.5 cups) vegetable stock
• 2 tablespoons plain flour
• 1 can (400g / 14oz) chopped tomatoes
• 1 small red chilli, seeded and finely chopped
• 300ml / 1/2 pint (1.25 cups) tomato passata
• 450g / 1 lb ready-to-eat mixed seafood selection
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh chives, chopped
• 2 tablespoons virtually fat-free fromage frais
• Salt and freshly ground black pepper, to taste

Instructions

1. Dry-fry the onion. Heat a large non-stick saucepan over medium heat. Add the onions and dry-fry, stirring frequently, until softened and beginning to turn golden.
2. Build the base. Add the crushed garlic and 3 tablespoons of the vegetable stock. Sprinkle the flour over the mixture and stir well with a wooden spoon. Cook for 1 minute to cook out the raw flour flavor, then gradually pour in the remaining stock, stirring continuously to prevent lumps.
3. Add tomatoes and simmer. Stir in the chopped tomatoes, chilli, and tomato passata. Bring to a gentle simmer and cook uncovered for 10 to 15 minutes, stirring occasionally, until the sauce has thickened slightly.
4. Add the seafood and herbs. Stir in the mixed seafood selection and fresh herbs. Remove the pan from the heat.
5. Finish and season. Stir in the fromage frais until smooth. Season generously with salt and black pepper. Serve immediately.

Serving Suggestions

• Serve with a thick slice of toasted sourdough or a warm crusty roll for dipping
• A simple green salad with a lemon vinaigrette rounds out the meal beautifully
• A squeeze of fresh lemon over each bowl just before eating brightens the whole flavor
• Top with a few extra fresh chives or a pinch of smoked paprika for color
• For a heartier meal, ladle over a small portion of cooked brown rice

Tips and Variations

• Ready-to-eat mixed seafood selections typically include prawns, mussels, squid rings, and scallops, making them ideal for this recipe. Fresh or frozen both work well.
• For a thicker chowder, increase the flour to 3 tablespoons or simmer uncovered for a few extra minutes.
• Fromage frais adds a creamy finish with minimal fat. Plain low-fat Greek yogurt is a good substitute, but add it off the heat to prevent curdling.
• Adjust the chilli heat to your preference. One small red chilli gives a gentle warmth; two gives a noticeable kick.
• The chowder is best served immediately after the seafood is added, as mixed seafood can become tough if overcooked.

Why This Recipe Works

Using a tomato and passata base instead of a cream base is the smart swap that makes this chowder work at 225 calories. The concentrated tomato flavor brings acidity and depth that actually complements seafood better than heavy cream in many ways. The flour-thickened stock gives the chowder its body, while the fromage frais adds just enough creaminess at the finish to satisfy. The result is a bowl that tastes rich, tastes coastal, and keeps you well within your calorie goals.

Storage and Reheating

Store cooled chowder in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, stirring frequently. Do not boil after the fromage frais has been added. Not suitable for freezing due to the seafood content.

---

Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.

© 2026 by Fewercalories.com, All rights reserved. No part of this document may be reproduced, transmitted, copied, or distributed in any form or by any means, whether electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright holder.