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Mahi-Mahi Chowder

This tomato-based mahi-mahi chowder with vegetables and potatoes is simple to make and so delicious! It's a hearty dish to warm you up on a chilly day.
Author: Diabetic Foodie
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 8 servings

Ingredients 

  • 2 tablespoons olive oil
  • 1 cup sweet onion, (diced)
  • 1 cup celery, (diced)
  • 1 cup carrots, (diced)
  • 8 small red potatoes, (quartered)
  • 28 ounces diced tomatoes, (including juice)
  • cups water
  • ½ teaspoon Old Bay seasoning
  • 2 teaspoons sea salt
  • 1 sprig fresh oregano
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 1 pound mahi-mahi or other firm white fish, (cut into bite-sized pieces)
  • teaspoons freshly ground black pepper

Instructions

  • In a 4-quart saucepan, heat the oil over medium-high heat.
    2 tablespoons olive oil
  • When the oil is hot, add the onion, celery, carrots, and potatoes. Sauté for about 5 minutes.
    1 cup sweet onion, 1 cup celery, 1 cup carrots, 8 small red potatoes
  • Once the vegetables begin to soften, add the tomatoes, water, Old Bay seasoning, and salt.
    28 ounces diced tomatoes, 3½ cups water, ½ teaspoon Old Bay seasoning, 2 teaspoons sea salt
  • Use kitchen twine to tie together the sprigs of oregano and thyme plus the bay leaf. Add the herb bundle to the saucepan.
    1 sprig fresh oregano, 2 sprigs fresh thyme, 1 bay leaf
  • Bring the mixture to a boil, then reduce the heat to medium-low and simmer for about 15 minutes or until the potatoes are tender.
  • Add the mahi-mahi and simmer until the fish is opaque and just cooked through, about 10 minutes.
    1 pound mahi-mahi or other firm white fish
  • Add freshly ground pepper and serve immediately.
    1½ teaspoons freshly ground black pepper

Notes

This recipe is for 8 servings of chowder.
To lower the sodium, use no-salt-added tomatoes and skip the sea salt.
To prep the chowder ahead of time, follow the recipe until you've simmered the vegetables and potatoes. Remove from heat, allow to cool, then store covered in the refrigerator.
When you're ready to eat, heat the base on the stove, then add the fish and finish the recipe.
The base of the chowder can be stored covered in the refrigerator for up to a week. Leftovers with the mahi-mahi can be stored in an airtight container in the refrigerator for a day or two.

Nutrition Info Per Serving

Nutrition Facts
Mahi-Mahi Chowder
Amount per Serving
Calories
241
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
5
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0
g
Monounsaturated Fat
 
0
g
Cholesterol
 
41
mg
14
%
Sodium
 
710
mg
30
%
Potassium
 
0
mg
0
%
Carbohydrates
 
37
g
12
%
Fiber
 
5
g
20
%
Sugar
 
7
g
8
%
Protein
 
15
g
30
%
Vitamin A
 
0
IU
0
%
Vitamin C
 
0
mg
0
%
Calcium
 
0
mg
0
%
Iron
 
0
mg
0
%
Net carbs
 
32
g
* Percent Daily Values are based on a 2000 calorie diet.