Seafood Corn Chowder

This thick seafood chowder is not only satisfying, but it's a protein powerhouse.
Seafood Corn Chowder

Seafood Corn Chowder

Omega Superstar: The thick, creamy texture is not the only reason this chowder satisfies: It provides 27 grams, or 55%, of your daily value of protein. Although shrimp and scallops aren’t often touted as sources of heart-healthy omega-3 fats, they pack over 4 grams into each serving. You’ll also meet 73% of your daily value of vitamin A, which is important for healthy vision and fending off viral infections.

  • Duration
  • Cook Time
  • Prep Time
  • 5Servings


  • 1 tbsp extra-virgin olive oil
  • 1 white onion, chopped
  • 2 large carrots, chopped
  • 2 stalks celery, chopped
  • Sea salt and fresh ground black pepper, 
to taste
  • 1 jalapeño chile pepper, chopped 
(TIP: To reduce the heat, remove the seeds.)
  • 1 tsp smoked paprika
  • 3/4 tsp dried thyme
  • 1 lb Russet potatoes, chopped 
(peeled, optional)
  • 3 cups frozen corn kernels, thawed
  • 1 cup milk (NOTE: Not nonfat.)
  • 3/4 lb sea scallops
  • 1/2 lb medium shrimp, peeled and deveined
  • 3 scallions, white and light green parts, thinly sliced


  1. Heat oil in a large Dutch oven or stockpot on medium. Add onion, carrots and celery; season with salt and black pepper and cook until soft, about 6 to 8 minutes. Add jalapeño, paprika and thyme and cook for 1 minute, stirring well. Add 3 cups water, increase heat and bring to a boil. Add potatoes and reduce to a simmer until just tender, 7 to 8 minutes. Add corn and milk; season with salt (¼ tsp minimum) and black pepper, and simmer for 2 to 3 more minutes. Remove from heat.
  2. Pour 3 cups corn mixture into a blender, removing plastic stopper from blender lid and covering opening loosely with a kitchen towel to allow steam to escape; purée. Transfer purée back to pot, stir to combine and return to medium heat; bring to a simmer.
  3. Add scallops to pot and simmer for 3 minutes (time should begin when liquid returns to simmer). Add shrimp and simmer for 2 minutes or until shellfish are opaque in center. Remove from heat and taste for seasoning. Ladle into bowls and sprinkle with scallions.

Nutrition Information

  • Serving Size: 1 3/4 cups
  • Calories: 337
  • Carbohydrate Content: 45 g
  • Cholesterol Content: 93 mg
  • Fat Content: 5 g
  • Fiber Content: 5 g
  • Protein Content: 28 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 272 mg
  • Sugar Content: 7 g