Healthy Recipes: Salmon Chowder

January 13, 2012

Yield: 6 servings, about 1 1/2 cups each

Servings: 6

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe Description:

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.

Recipe Ingredients:

  1. 1 tablespoon canola oil
  2. 1/3 cup chopped carrot
  3. 1/3 cup chopped celery
  4. 4 cups reduced-sodium chicken broth
  5. 1 1/2 cups water
  6. 1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
  7. 2 1/2 cups frozen cauliflower florets, thawed and coarsely chopped
  8. 3 tablespoons chopped fresh chives or scallions or 1 1/2 tablespoons dried chives
  9. 1 1/3 cups instant mashed potato flakes (see Note) or 2 cups leftover mashed potatoes
  10. 1/4 cup chopped fresh dill or 2 teaspoons dried tarragon
  11. 1 tablespoon Dijon mustard
  12. 1/4 teaspoon salt
  13. Freshly ground pepper to taste

Recipe Steps:

  1. 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.
  2. 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.

Recipe Tips & Notes:

  1. Notes: Instant mashed potato flakes is not a product that we typically use in our recipes, but we love how it gives creamy texture to soup without adding extra fat. Look for a brand that has the fewest ingredients possible (and therefore little to no artificial additives or flavoring). At our local market, the store brand was the best choice.
  2. Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (
  3. Tip: To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Recipe Nutrition:

Per serving: 115 calories; 5 g fat (1 g sat, 2 g mono); 27 mg cholesterol; 4 g carbohydrate; 0 g added sugars; 15 g protein; 2 g fiber; 552 mg sodium; 497 mg potassium

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (25% dv), source of omega-3s. Carbohydrate Servings 0

Exchanges: 1 starch, 1 vegetable, 2 lean meat


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