If you love fish then you’ll love this recipe!

I’ve managed to take your classic fish chowder and turn it into something that’s not only Primal friendly, but low in sugar and carbs, too. This recipe is pretty pleasing. You can add whatever fish you like to the dish – cod, salmon, prawns, squid… go with what you fancy! The great thing about fish is the amazing benefits it has for our body and overall health.

We are all probably aware of Omega-3 and how it should be part of a healthy and balanced diet but, we’re probably not all aware just how good it is for us. Omega-3 found in most seafood is derived from small plant life known as phytoplankton, which the fish feed on. Virtually all fish and shellfish are sources of omega-3 fatty acids, their concentrations vary based on the diet of each species, and both the season and location they were caught. It’s amazing for our skin, joints, brain and heart health. As well as that, it’s been found that a healthy amount of Omega-3 can improve the way we sleep, lower our blood pressure, boost our memory and ease PMS.

If we don’t regularly consume enough omega 3, then we are more prone to suffer from inflammation, arthritis, allergies, digestive disorders, cognitive dysfunctions, joint and muscle pains and have a higher risk of heart disease.

Whilst this dish is incredibly good for our health, it’s also packed with some amazing flavours, too. I really suggest spending some time in your local fish monger’s or supermarket to find out exactly where your fish comes from and just how locally sourced it is. Just ask yourself how long has it been since your “fresh” fish was farmed? One of the problems with farmed fish, especially those from inland waters, is the food they are fed, is not all natural. Lets remind ourselves of a Primal Cure mantra here, “we are what we eat – eats” and if that’s pellets full of synthetic food stuff, its not really something we want to be putting into our Primal body.

Like I said earlier, you can pick and choose what seafood you have but a firm favourite of mine for this dish was salmon, cod, haddock, prawns and squid. The different flavours from each fish really allows the fish bowl chowder to work it’s magic on your taste buds. It’s a great low calorie and high protein dish and works well paired with bright vegetables.

Give this healthy fish bowl chowder recipe a go for your next meal if you’re after something a little different and warming. You’ll have it whipped up within 30 minutes and eaten in 5!

Primal rating: 10/10

4.5 from 2 votes

Fish Bowl Chowder

A delicious Italian inspired fish bowl chowder that's Primal friendly and full of amazing flavours.

Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 people


  • 390 grams fish pie mix
  • 150 grams prawns
  • 80 grams squid
  • 1/2 can chopped tomatoes
  • 400 grams fish stock
  • 1/2 onion diced
  • 2 garlic cloves minced
  • 1 lemon sliced 
  • 300 grams stir-fry mix - peppers, cabbage, carrot, bean sprouts, broccoli, etc.
  • tbsp extra virgin olive oil


In a pan heat 1 tbsp olive oil, add the onion and garlic and fry until brown.

Add the fish, squid and prawns and cook for a few minutes. Add the chopped tomatoes and fish stock and bring to the boil. Once boiled, reduce heat to a simmer and cook for 10-15 minutes (or until the fish is done).

In a separate pan, add 1 tbsp olive oil and heat. Add the stir-fry mix and cook for 5-10 minutes. Serve in a separate bowl.

Once your chowder has cooked, pour into bowls and serve with a wedge of lemon. Enjoy! 

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Healthy fish bowl chowder. A healthy, low carb, primal recipe that makes a quick and tasty meal for all.