Newfoundland − Salt Cod Chowder
This chef-curated Newfoundland − Salt Cod Chowder offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 35g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 361 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Newfoundland − Salt Cod Chowder offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Newfoundland − Salt Cod Chowder to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Newfoundland − Salt Cod Chowder, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 1 lb. salt cod fish
- 1/4 cup finely diced fat salt pork
- 1 medium thinly sliced onion
- 3 cups diced raw potatoes
- 1 cup diced raw carrot
- 3 cups boiling water
- 1 tsp. salt
- 1/2 tsp. pepper
- 1 cup canned corn niblets
- 3 cups heated milk
- Freshen salt cod by soaking it overnight in cold water to cover.
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Drain, and place in a stewing pot, and cover with fresh waterStep 2: Technique & Execution
Bring to simmer with low heat, Drain, if the fish is still too salty, add fresh cold water, and bring to simmer again, and drainStep 3: Technique & Execution
Fry salt pork in stewing pot until crispStep 4: Technique & Execution
Remove fried pork scraps and reserve for garnishStep 5: Technique & Execution
Cook onion in pork fat until tenderStep 6: Technique & Execution
Add potatoes, carrots, water, salt, and pepper and cook covered about ten minutes, or until vegetables are tenderChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 361 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 35g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 15g | Complex, slow-digesting dietary fiber |
| Fat | 13g | Wholesome dietary lipids for micronutrient absorption |
Newfoundland − Salt Cod Chowder
This chef-curated Newfoundland − Salt Cod Chowder offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Salmon/Cod | Steelhead trout, halibut, or sea bass (baking times may vary) |
| Asparagus/Veg | Zucchini slices, broccoli florets, or green beans (roast at same temperature) |
Instructions
Technique & Execution: Drain, and place in a stewing pot, and cover with fresh water
Technique & Execution: Bring to simmer with low heat, Drain, if the fish is still too salty, add fresh cold water, and bring to simmer again, and drain
Technique & Execution: Fry salt pork in stewing pot until crisp
Technique & Execution: Remove fried pork scraps and reserve for garnish
Technique & Execution: Cook onion in pork fat until tender
Technique & Execution: Add potatoes, carrots, water, salt, and pepper and cook covered about ten minutes, or until vegetables are tender
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight glass container for up to 2 days.
- Reheating: Warm gently in a skillet on medium-low heat with a lid to keep the fish tender. Avoid microwaving to prevent rubbery texture.
- Freezing: We do not recommend freezing cooked fish as it degrades the texture.
Frequently Asked Questions
How do I prevent the fish from sticking to the pan?▼
Ensure your baking dish is lightly oiled or lined with parchment paper, and make sure the oven is fully preheated before cooking.
Can I make this recipe with frozen fish?▼
Yes. Thaw the fish completely in the refrigerator overnight, then pat it dry thoroughly with a paper towel before adding seasonings.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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