Salmon Chowder

Combine salmon, fat-free milk, and reduced-sodium broth to make this heart-healthy dinnertime soup recipe.

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  • Makes: 8 servings
  • Serving Size: 1 1/4 cups
  • Start to Finish: 45 mins
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Salmon Chowder
Ingredients
1
pound fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removed
1
tablespoon cooking oil
2
cups shredded carrots
1
cup finely chopped onion
1/2
cup thinly sliced celery
1 1/2
cups water
4
cups reduced-sodium chicken broth
2 1/2
cups cubed red-skinned potatoes (3 medium)
1
10 ounce package frozen whole kernel corn
1
teaspoon snipped fresh dill or 1/2 teaspoon dried dillweed
1/4
teaspoon salt
2
cups fat-free milk
2
tablespoons cornstarch
Directions
  1. Rinse fresh salmon; pat dry. Set aside. In a large saucepan heat oil over medium-high heat. Cook and stir carrots, onion, and celery in hot oil about 10 minutes or until the vegetables are tender, stirring occasionally.
  2. Meanwhile, to poach fresh salmon, in a large skillet bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
  3. Stir the broth, potatoes, corn, dill, and salt into vegetables in saucepan. Bring to boiling; reduce heat. Cook, covered, over medium-low heat about 15 minutes or until the potatoes are tender, stirring occasionally.
  4. Stir together 1/2 cup of the milk and cornstarch. Add milk mixture to saucepan. Stir in remaining milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon. Heat through.
Nutrition Facts (Salmon Chowder)
    Per serving:
  • 211 kcal cal.,
  • 5 g fat
  • (1 g sat. fat,
  • 11 mg chol.,
  • 487 mg sodium,
  • 30 g carb.,
  • 3 g fiber,
  • 14 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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