Flaky fish…Creamy broth…Confetti veggies – them’s good eats!


This soup sounds fussy, but is really pretty easy and is protein-packed with moist, flaky white fish. Prepare a crisp Caesar salad that you can eat, too, and a pan of hot whole wheat rolls for the family.

You can leave out the corn, but it gives a nutty sweetness  – and it’s gorgeous! If you decide to though, add one more cup of peppers…maybe orange, or yellow for contrast.





1 1/2 cup diced red peppers (1 large)
1 1/2 tablespoons olive oil
1 cup frozen corn, thawed
1 cup diced onion
2 cloves garlic, minced
2 tablespoons flour
Two 14.5 ounce cans reduced-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon tarragon
1/4 teaspoon lemon pepper
1/2 teaspoon parsley
1/2 teaspoon oregano
Dash freshly grated nutmeg
Pinch red pepper flakes
1/2 cup fat-free half & half or evaporated milk
3/4 -1 pound halibut, tilapia or other firm white fish, cut into bite-sized pieces

Preheat oven to 450 degrees. Line a baking sheet with foil and place diced red peppers on foil. Drizzle with 1/2 teaspoon of the olive oil and toss to coat. Roast for 10 minutes. Stir and add corn. Roast for 10 minutes more. Remove from oven and set aside.

In a large saucepan add the remaining olive oil and cook onions and garlic over medium heat for 8-10 minutes or until just starting to turn golden. Add peppers and corn mixture. Add flour and stir in until well combined. Add chicken broth, salt, black pepper, tarragon, lemon pepper, parsley, oregano, nutmeg, red pepper flakes, and half & half. Bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and simmer for 5 minutes longer or until fish flakes easily with a fork. Makes 4  servings – about 1 1/4 cups each.

Per Serving: 249 Cal; 25 g Protein; 8 g Tot Fat; 16 g Carb; 2 g Fiber; 4 g Sugar; 330 mg Sodium

11 Comments Add yours

  1. Tom says:

    This looks awesome. Soup for the weekend. I think the kids may even like it and if not, more for me.

  2. CaSaundra says:

    I love fish–especially in the summer! This looks amazingly good and would pair well with rolls like you said! 🙂

  3. Lydia says:

    I made this several days ago, it was truly delicious. Seriously. I made the full recipe, and only I ate it, but I managed to finish the whole thing off in a couple days anyway. A few changes I made, simply because of what I had on hand: I used three medium sized yellow roasted peppers, jarred in oil, chopped. I also used canned corn, heavy cream (measure slightly reduced) and cod. The recipe is going into my recipe box for sure!! Thank you so much.

  4. Tom says:

    I made this last Saturday, turned out great. Just enough heat to bring out the flavors. I let it sit for a day or two and it really was awesome. Gave the kids a bowl each and they liked it also.

  5. Mads says:

    mmm The food on your site looks so fabulous and who doesn’t love a good chowder?
    thanks for the recipe!

  6. Christine says:

    Does it matter what kind of flour? I currently only have whole wheat on hand

    1. Linda says:

      Whole wheat won’t work as nice…but is doable. Cornstarch would be best. One tablespoon instead of two…mixed into a little cooled broth until smooth, and then stir into the whole pot.

  7. Emily says:

    Do I throw the fish in raw, no cooking before? I am using halibut. It’s for dinner tonight! Can’t wait!

    1. Linda says:

      Yes…just throw the chunks in the simmering soup and cook for 5 or so minutes until it falls apart easily!

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