Mediterranean Halibut Chowder

A lighter, Mediterranean-inspired version of halibut chowder—creamy and comforting, with olive oil and fresh produce. Bacon and cheese are optional garnishes.

Prep: 10 min • Cook: 40 min • Serves: 6 • By Dr. Terry Simpson

Ingredients

• 1 Tbsp unsalted butter (or 1 Tbsp extra-virgin olive oil for lighter fat)
• 1 large onion, finely diced
• 2 large potatoes, peeled and diced
• 2 tsp minced garlic
• 6 cups low-sodium chicken or vegetable stock
• 1 (8 oz) can diced stewed tomatoes
• 2 large carrots, diced
• 2 (12 oz) cans evaporated milk (or swap for whole milk + ½ cup Greek yogurt for less fat)
• Salt & pepper, to taste
• 2 lb halibut, cut into 1-inch cubes
• Optional garnish: ½ cup shredded cheddar cheese
• Optional garnish: ½ cup cooked bacon bits or crispy pancetta

Instructions

1. Melt butter or heat olive oil in a large stockpot over medium heat. Sauté onion until softened (~5 min).
2. Add potatoes and garlic; cook another ~10 min until potatoes begin to soften.
3. Pour in stock, tomatoes, and carrots; bring to a gentle boil, then reduce heat to medium-low, cover, and simmer 10 min.
4. Stir in evaporated milk (or milk-yogurt combo); season with salt & pepper. Add halibut and bacon (if using); simmer uncovered until halibut is opaque, ~10 min.
5. Optional: Stir in cheddar until melted. Serve immediately with a drizzle of olive oil or fresh herbs.

Mediterranean Notes

• Fat swap: EVOO instead of butter improves fat quality; yogurt adds tang with less fat than cream.
• Seafood spotlight: Lean halibut is a Mediterranean-friendly protein.
• Veg-forward: Onion, carrots, tomatoes boost nutrients and flavor.
• Flexible garnishes: Cheese and bacon can be used sparingly, or omitted entirely for a cleaner version.

Nutrition (Estimated per serving)

Calories: ≈300 kcal
Protein: ≈25 g
Fat: ≈10 g
Carbohydrates: ≈30 g
Fiber: ≈4 g
Sodium: ≈450 mg
Values vary with milk/yogurt swap and garnish choices.