Barramundi Corn Chowder with Cauliflower and Rosemary

Cook time:
Serves 3 Ingredients: 4 - strips thick-cut bacon, roughly chopped, 1/2 - large yellow onion, diced, 2 - cloves garlic, minced, Salt and pepper to taste, 3 tablespoons - all purpose flour, 2 1/2 cups - vegetable stock, 1 - sprig fresh rosemary, leaves stripped and roughly chopped, 1 - (6-oz) australis barramundi fillet, defrosted, 1 cup - corn kernels, 1 cup - cauliflower florets, roughly chopped, 1/4 cup - heavy cream,
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Barramundi Corn Chowder
with Cauliflower and Rosemary

  • 15m prep
  • 30m cook
  • Serves 3
    Friends & Family

  • Pairs with Cold Beer

  • Perfect for Lunch

  • Perfect for Families


4 strips bacon
thick, roughly chopped
½ brown onion
large, diced
2 garlic clove
3 tablespoons all purpose enriched bleached flour
2.5 cups vegetable stock
1 sprig rosemary
leaves stripped and roughly chopped
1 (6-oz) The Better Fish® Barramundi Skinless Fillets
1 cup corn kernels
1 cup cauliflower florets
roughly chopped
¼ cup heavy whipping cream

Nutrition per serving

Calories 410.08kcal 21%
Fat 22.56 32%
Carbs 22.35 9%
Sugars 6.03 7%
Protein 30.38 61%
Sodium 1124.91mg 56%
Fiber 2.72 10%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 410.08kcal 21%
Fat 22.56 32%
Saturated Fat 9.83 49%
Trans Fat 0.29 29%
Monounsaturated Fat 7.86 786%
Polyunsaturated Fat 2.81 281%
Carbs 22.35 9%
Fiber 2.72 10%
Sugars 6.03 7%
Protein 30.38 61%
Cholesterol 101.12mg 34%
Sodium 1124.91mg 56%
Calcium 51mg 6%
Magnesium 35.26mg 9%

% Daily Value*

Potassium 768.48mg 22%
Iron 1.27mg 9%
Zinc 0.92mg 9%
Phosphorus 142.12mg 20%
Vitamin A 265.96mkg 33%
Thiamin B1 0.3mg 27%
Riboflavin B2 0.21mg 15%
Niacin B3 3.09mg 19%
Vitamin B6 0.24mg 17%
Folic Acid B9 72.41mkg 36%
Vitamin B12 0.2mkg 8%
Vitamin C 27.87mg 35%
Vitamin D 10.65mkg 213%
Vitamin E 0.4mg 3%
Vitamin K 9.28mkg 12%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

5.5 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 2.72   10% DV
Protein 30.38   61% DV
Calcium 51mg   6% DV
Magnesium 35.26mg   9% DV
Potassium 768.48mg   22% DV
Iron 1.27mg   9% DV
Vitamin A 265.96mkg   33% DV
Vitamin C 27.87mg   35% DV

Nutrients with negative impact

Saturated Fat 9.83   49% DV
Trans Fat 0.29   29% DV
Carbs 22.35   9% DV
Sugars 6.03   7% DV
Cholesterol 101.12mg   34% DV
Sodium 1124.91mg   56% DV

A Quick Energy Boost. Easy barramundi corn chowder with cauliflower, bacon, and rosemary. A healthy fish chowder that’s ready in under an hour using a handful of ingredients from the freezer! Recipe, food styling, and photography by Jessie Johnson.


Step 1
Heat a large soup pot over medium-high heat.
Step 2
Cook the chopped bacon in the pot until crispy, stirring occasionally. Use a slotted spoon to remove it to a paper-towel-lined plate. Keep some of the bacon grease, about 1 tablespoon, in the pot and return the pot to the stove over medium heat.
Step 3
Add onion and garlic to pot and stir. Cook 1-2 minutes until onion is translucent and fragrant. Stir frequently to keep it from burning.
Step 4
Add salt and pepper to taste and stir to combine.
Step 5
Add flour to pot and stir until it’s been absorbed by any remaining liquid. Cook it for 30 seconds to 1 minute, stirring occasionally.
Step 6
Add the vegetable stock to the pot a little at a time, stirring constantly to break up any lumps. Continue stirring until all stock has been added, the soup thickens and all flour lumps have been worked out.
Step 7
Add chopped rosemary to pot and bring to a simmer. Cook for 5-10 minutes until soup has thickened to your desired consistency.
Step 8
Add barramundi fillet to the pot and cook for 7-10 minutes until fish is bright white and flakes easily. You should be able to easily break the whole fillet into small chunks with a spoon or spatula.
Step 9
Add corn, cauliflower, and heavy cream to soup and stir to combine. Return soup to a low simmer to heat the vegetables through, about 5 minutes. Turn off the heat. Taste and add seasoning as necessary.
Step 10
Serve soup immediately and garnish with the crispy bacon.
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