Articles & Recipes

Seafood Chowder (diabetes-friendly)

February 26, 2019

'I adapted this recipe to use frozen fish and seafood, which is sometimes more readily available and less expensive than fresh. Using frozen fish, your soup will be cooked in half an hour. The soup is delicious the day you make it or next day. It also freezes well.' -Karen Graham

Ingredients Makes 8 cups (2 L)

1 tbsp margarine or butter 15 mL
1 medium onion, chopped 1
3 cups water 750 mL
2 medium raw potatoes, peeled and diced 2
1 medium carrot, peeled and chopped 1
7 oz frozen salmon (about two 2 x 3-inch/ 5 x 7.5 cm fillets) 200 g
7 oz frozen white fish (about two 2 x 4-inch/ 5 x 10 cm fillets) 200 g
1 tsp dried parsley or flaked savory (not ground savory) 5 mL
¼ tsp black pepper 1 mL
7 oz scallops 200 g
10 oz shrimp (uncooked or cooked), about one shrimp ring, tails removed 300 g


  1. Place butter and onion in a large heavy pot. At low-medium heat, sauté onion in butter until soft.
  2. Add water, potatoes, carrots, whole pieces of salmon and white fish, dried parsley and black pepper. Simmer uncovered at medium heat; stir occasionally. The fish will gently break into pieces as cooking. Cook until potatoes are tender and fish is cooked (no translucence), about 10–15 minutes.
  3. Add the scallops and shrimp and continue simmering for another 5–10 minutes.
Scallops add a wonderful flavor and texture, but unfortunately they are expensive. Instead, you can increase your portion of white fish or shrimp and omit the scallops. If the shrimp you buy have the tails on, remove the tails before adding to the chowder. To easily remove the tails from frozen shrimp, first soak them in cold water for a few minutes. Yukon gold potatoes are nice in this recipe as they add a nice yellow color, but any potato will work! If you would like to use thawed or fresh seafood or fish, instead of frozen, simply reduce the cooking time by about 10 minutes. Add any fish juices to the chowder.


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