Salmon Chowder

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The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don’t keep instant mashed potatoes in your pantry, it’s worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.

 Salmon Chowder
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • 1 tablespoon canola oil

  • 1/3 cup chopped carrot

  • 1/3 cup chopped celery

  • 4 cups reduced-sodium chicken broth

  • 1 1/2 cups water

  • 1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)

  • 2 1/2 cups frozen cauliflower florets, thawed and coarsely chopped

  • 3 tablespoons chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives

  • 1 1/3 cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes

  • 1/4 cup chopped fresh dill, or 2 teaspoons dried tarragon

  • 1 tablespoon Dijon mustard

  • 1/4 teaspoon salt

  • Freshly ground pepper to taste

Directions
  1. 6 servings, about 1 1/2 cups each

  2. Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.

  3. Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.


Nutritional Facts

Servings
6
Per serving
Calories
115
Carbohydrates
4g
Fat
5g
Saturated Fat
1g
Monounsaturated Fat
2g
Protein
15g
Cholesterol
27mg
Dietary Fiber
2g
Potassium
497mg
Sodium
552mg
Added Sugars
0g
Exchanges
1 starch
1 vegetable
2 lean meat
Carbohydrate Servings
0
Vitamin C (50% daily value)
Vitamin A (25% dv)
source of omega-3s.

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