Directions:
- Mix lemon juice, basil, 1 tablespoon onion powder, and salt in a large bowl; toss the shrimp, grouper, and tilapia in the marinade. Remove fish fillets and allow shrimp to continue to marinate.
- Heat 1 tablespoon olive oil in a large skillet over high heat and cook grouper and tilapia fillets just until outsides are white, about 3 minutes. Remove fish with a slotted spoon. Cook and stir shrimp in the same skillet until firm and white on the outside, 3 to 5 minutes, sprinkling shrimp with black pepper and 1 more tablespoon onion powder as they cook.
- Heat 1 tablespoon olive oil in a large soup pot; cook and stir onion and garlic until onion is translucent and beginning to brown, about 8 minutes.
- Transfer shrimp to the soup pot and mix in potatoes, carrots, zucchinis, sweet corn, and cilantro. Stir in water to cover and bring soup to a boil; simmer over medium-low heat until potatoes and carrots are tender, about 30 minutes. Stir in skim milk and coconut cream. Gently mix in grouper and tilapia fillets, bring chowder to a boil, and reduce heat to low. Simmer chowder until fish are no longer translucent and break apart into chunks, about 10 more minutes.
- For a thicker chowder, scoop up about 1/2 cup of soup into a small bowl and whisk whole wheat flour into liquid until smooth. Stir the flour mixture into chowder and let simmer until thickened, about 5 more minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 480.08 Kcal (2010 kJ) | ||
| Calories from fat | 160.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.8g | 27% | |
|---|---|---|---|
| Cholesterol | 79.9mg | 27% | |
| Sodium | 1209.23mg | 50% | |
| Potassium | 1027.68mg | 22% | |
| Total Carbs | 53.8g | 18% | |
| Sugars | 10.58g | 42% | |
| Dietary Fiber | 5.89g | 24% | |
| Protein | 28.23g | 56% | |
| Vitamin C | 12.3mg | 20% | |
| Vitamin A | 1.1mg | 37% | |
| Iron | 3.2mg | 18% | |
| Calcium | 221.1mg | 22% | |
| Amount Per 100 g | |||
| Calories | 81.23 Kcal (340 kJ) | ||
| Calories from fat | 27.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.01g | 27% | |
|---|---|---|---|
| Cholesterol | 13.52mg | 27% | |
| Sodium | 204.6mg | 50% | |
| Potassium | 173.88mg | 22% | |
| Total Carbs | 9.1g | 18% | |
| Sugars | 1.79g | 42% | |
| Dietary Fiber | 1g | 24% | |
| Protein | 4.78g | 56% | |
| Vitamin C | 2.1mg | 20% | |
| Vitamin A | 0.2mg | 37% | |
| Iron | 0.5mg | 18% | |
| Calcium | 37.4mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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