Low Fat Bahamian Conch Chowder

Dive into the flavors of the Caribbean with this Low Fat Bahamian Conch Chowder, a light yet hearty version of the island classic! Featuring tender, fresh conch meat simmered with a medley of vibrant vegetables, aromatic spices like thyme and allspice, and a splash of zesty lime juice, this chowder is a cozy, flavor-packed meal that’s both satisfying and nutritious. Made with heart-healthy olive oil and low-sodium chicken broth, this guilt-free dish keeps it light while delivering bold, authentic Bahamian flavors. Perfect for a family dinner or a unique twist on meal prep, this one-pot recipe is simple to prepare and ready to transport you straight to the tropics. Garnish with fresh parsley for a burst of color and serve with your favorite crusty bread on the side.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 1 pound Fresh conch meat
• 1 tablespoon Olive oil
• 1 large Onion
• 3 Celery stalks
• 3 medium Carrots
• 1 large Red bell pepper
• 3 cloves Garlic
• 2 tablespoons Tomato paste
• 1 can (14 ounces) Crushed tomatoes
• 4 cups Low-sodium chicken broth
• 1 Bay leaf
• 1 teaspoon Thyme
• 0.5 teaspoon Allspice
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Salt
• 2 tablespoons Fresh lime juice
• 2 tablespoons Fresh parsley
• 1 small Jalapeño (optional)

Directions

Step 1

1. Clean and tenderize the conch meat: Remove any tough sections, rinse under cold water, and pound with a meat mallet until tender. Dice into small pieces.

Step 2

2. Heat the olive oil in a large pot over medium heat.

Step 3

3. Dice the onion, celery, carrots, and red bell pepper. Mince the garlic.

Step 4

4. Add the diced vegetables to the pot and sauté for about 5 minutes until they start to soften.

Step 5

5. Stir in the garlic and cook for another minute until fragrant.

Step 6

6. Add the tomato paste and cook for 2 minutes, stirring frequently to prevent sticking.

Step 7

7. Pour in the crushed tomatoes and chicken broth, then add the bay leaf, thyme, allspice, black pepper, and salt. Stir well to combine.

Step 8

8. Bring the mixture to a simmer, then reduce the heat to low and let it cook for 20 minutes.

Step 9

9. Add the diced conch meat to the pot, cover, and let it simmer on low heat for an additional 30 minutes until the conch is tender.

Step 10

10. If using jalapeño, remove seeds and chop finely. Add to the chowder during the final 10 minutes of cooking for an extra kick.

Step 11

11. Remove the bay leaf and stir in the fresh lime juice.

Step 12

12. Taste and adjust seasoning as needed. Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(2592.9g)

Amount per serving	% Daily Value*
Calories	1157.8

Total Fat 24.4g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 1.6g
Cholesterol 294.8mg	0%
Sodium 2459.5mg	0%
Total Carbohydrate 102.6g	0%
Dietary Fiber 21.8g	0%
Total Sugars 47.2g
Protein 138.9g	0%

Vitamin D 0IU	0%
Calcium 322.6mg	0%
Iron 11.4mg	0%
Potassium 2962.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.5%

Protein: 46.9%

Carbs: 34.6%