Cameron’s creamy mussel chowder

This seafood chowder is a healthier version made without butter or cream, but still deliciously tasty.

Healthy seafood chowder using mussles
SERVES 2
TIME TO MAKE 1 - 2 hours
MEAL TYPE Dinner
SERVES 2
TIME TO MAKE 1 - 2 hours
MEAL TYPE Dinner

Method

To cook mussels and make stock:

  1. Put water, bay leaf, thyme, brown onion and mussels into a large stock pot on high heat.  Remove mussels from the pot as they open.  Remove mussels from their shell and put in a bowl, set aside. Strain the leftover stock from the pot and reserve the liquid

To make chowder:

  1. In a hot pan sweat down the garlic, red onion, carrot, and potato for about 5 minutes.  Sprinkle over curry powder and stir through for another 2 minutes.  Add about 200mls of the leftover mussel stock and reduce by half.  Add the fish stock and reduce by half then add the skim milk bring to a gentle boil
  2. In a cup put flour and a little skim milk and mix with a fork to make a slurry. Pour into the curry mixture, stirring constantly to thicken
  3. Cut the mussels in half and add to the curry mixture and carefully stir through.  Sprinkle with chives, add a squeeze of lemon and serve in bowls

Tip

  • If you prefer a thinner seafood chowder use more of the mussel stock to dilute to required consistency
  • Mussels and seafood are naturally quite high in sodium (salt).  This makes the recipe higher in sodium than generally recommended, however mussels are still a healthy food.  We recommend you choose a variety of fish and seafood over a week, to help balance out the salt content
  • Using the liquid the mussels were cooked in rather than store-bought stock helps keep the salt content (as well as the cost) down.  Remember you can always freeze leftover mussel cooking liquid to use at a later date
  • bay leaf
  • 2 sprig
    thyme
  • brown onion, finely chopped
  • 24 
    green lip mussels , cleaned and de-bearded
  • 1 clove
    garlic, crushed
  • red onion, finely sliced
  • carrot , finely sliced
  • potato , grated
  • 1 - 2 tsp
    curry powder
  • 200 ml
    fish stock
  • 200 ml
    milk reduced-fat
  • 2 tbsp
    flour
  • 3 tbsp
    chives, chopped finely
  • lemon
Per serve
  • Energy
    1356kJ
  • Total Fat
    4.8g
  • Saturated Fat
    1.3g
  • Dietary Fibre
    9.5g
  • Sodium
    905ml

Method

To cook mussels and make stock:

  1. Put water, bay leaf, thyme, brown onion and mussels into a large stock pot on high heat.  Remove mussels from the pot as they open.  Remove mussels from their shell and put in a bowl, set aside. Strain the leftover stock from the pot and reserve the liquid

To make chowder:

  1. In a hot pan sweat down the garlic, red onion, carrot, and potato for about 5 minutes.  Sprinkle over curry powder and stir through for another 2 minutes.  Add about 200mls of the leftover mussel stock and reduce by half.  Add the fish stock and reduce by half then add the skim milk bring to a gentle boil
  2. In a cup put flour and a little skim milk and mix with a fork to make a slurry. Pour into the curry mixture, stirring constantly to thicken
  3. Cut the mussels in half and add to the curry mixture and carefully stir through.  Sprinkle with chives, add a squeeze of lemon and serve in bowls

Tip

  • If you prefer a thinner seafood chowder use more of the mussel stock to dilute to required consistency
  • Mussels and seafood are naturally quite high in sodium (salt).  This makes the recipe higher in sodium than generally recommended, however mussels are still a healthy food.  We recommend you choose a variety of fish and seafood over a week, to help balance out the salt content
  • Using the liquid the mussels were cooked in rather than store-bought stock helps keep the salt content (as well as the cost) down.  Remember you can always freeze leftover mussel cooking liquid to use at a later date