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Seafood Corn Chowder
5 from 9 votes

Seafood Corn Chowder

A light, delicious, filling meal for two! This quick and easy shrimp chowder recipe hits the spot when you're in the mood for hearty comfort food.

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 2 Servings
Calories: 545 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 Tbsp avocado oil divided
  • ½ yellow onion finely chopped
  • 4 cloves garlic minced
  • 3 corn kernels removed (or 2 cups of corn kernels, ears
  • 1 Tbsp smoked paprika
  • 2.5 cups chicken broth low-sodium
  • 1/2 cup half and half or cream*
  • ½ pound Shrimp shells removed and deveined, raw
  • ½ pound sole filet or other white fish, such as tilapia
  • salt sea salt
  • black pepper sea salt

Instructions

    Cup of Yum
  1. Heat one tablespoon of avocado oil over medium-high heat in a large pot such as a large Dutch oven. I recommend using a thick-bottomed pot if at all possible.
  2. Add the chopped onion and sauté until translucent, about 3-4 minutes.
  3. Stir in the garlic and sauté another 2-3 minutes. If the onion begins turning brown at any point, decrease it to medium heat.
  4. While onion and garlic are sautéing, shuck the corn and carefully remove the kernels with a sharp knife.
  5. Add the corn kernels to the pot and sauté for another 5 to 8 minutes. Sprinkle in the paprika and stir.
  6. Pour in the chicken stock and half and half. Cover and bring the pot to a boil (increase heat if necessary). Once the mixture has come to a full boil, reduce the heat.
  7. Using a large measuring cup, scoop about half of the soup mixture out of the pot and pour it into a blender or food processor. Note: you can use an immersion blender here if you have one.
  8. Emulsify until smooth. Pour the blended soup back into the pot. Cover the pot and allow the soup to simmer for about 20 minutes.
  9. While soup is simmering, prepare your fish. Sprinkle the sole filets and shrimp with salt and pepper.
  10. Heat 2 tablespoons of avocado oil over medium high heat in a large nonstick skillet.
  11. Place sole filets in the skillet and cook for about 2-3 minutes on each side, until cooked through. Place on a plate and set aside. Using the same skillet, cook the shrimp about 30 seconds to a minute on each side, until cooked through. Note: Fish is considered fully cooked once it reaches an internal temperature of 145 degrees Fahrenheit.
  12. Place the shrimp on the plate with the sole and set aside until chowder is finished simmering. Chop the sole filets into 1.5” pieces and add them to the chowder. Similarly, add the cooked shrimp to the chowder. Stir and cook for an additional 3 to 5 minutes. Taste the seafood chowder recipe for flavor and add salt and pepper to taste. You can also add a drizzle of lemon juice or lime juice.
  13. Serve seafood corn chowder with fresh chopped basil, avocado, and a big hunk of crusty bread with butter or garlic bread. You can add more toppings like sour cream and chopped green onions if you’d like.

Notes

  • *Use ½ cup of full-fat canned coconut milk for dairy-free.
  • *Use ½ cup of full-fat canned coconut milk for dairy-free.

Nutrition Information

Serving 1Serving (of 2) Calories 545kcal (27%) Carbohydrates 43g (14%) Protein 43g (86%) Fat 24g (37%) Saturated Fat 6g (30%) Polyunsaturated Fat 3g (18%) Monounsaturated Fat 13g (65%) Cholesterol 179mg (60%) Sodium 1346mg (56%) Fiber 4g (16%) Sugar 15g (30%)

Nutrition Facts

Serving: 2 Servings

Amount Per Serving

Calories 545

% Daily Value*

Serving 1Serving (of 2)
Calories 545kcal 27%
Carbohydrates 43g 14%
Protein 43g 86%
Fat 24g 37%
Saturated Fat 6g 30%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 13g 65%
Cholesterol 179mg 60%
Sodium 1346mg 56%
Fiber 4g 16%
Sugar 15g 30%

* Percent Daily Values are based on a 2,000 calorie diet.