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Salmon Chowder

Two Stars Guiding Stars

  • Servings:

    9 (248 g) as an appetizer

  • Prep Time:

    20 minutes

  • Cook Time:

    40 minutes

Ingredients

Full of flavorful vegetables, this chowder can serve as comfort food or a first course for a fancy dinner party. This luxurious chowder is lightened by using evaporated skim milk instead of cream, but the dish is plenty rich.Tip: If you're making this on a budget, consider using frozen salmon to save money.
1 (14 oz.) can fat-free, reduced sodium chicken broth
1 Tbsp. olive oil
1 onion, diced
1 fennel bulb, diced
2 carrots, diced
2 cloves garlic, minced
1 russet potato, diced
1 1/2 cups frozen corn
1 bay leaf
1 tsp. thyme (optional)
1/2 lb. salmon, cut into bite-sized pieces
2 cups fat-free evaporated milk
1/2 tsp. salt
Pepper to taste
Salmon Chowder

Directions

1. Heat oil in a large, heavy-bottomed pot on medium high. Add the onion, fennel, carrots, and garlic. Cook until soft (4-5 minutes).
2. Add the remaining vegetables, bay leaf, thyme, and broth. Bring to a boil. Cover, reduce heat to medium, and simmer until vegetables are tender (10-15 minutes).
3. Stir in the fish, evaporated skim milk, salt, and pepper. Simmer until fish is no longer translucent (4-5 minutes).

Nutrition

Nutritional Facts
Servings 9 (248 g)
Base Nutrients
Calories 186 kcal (9%)
Calories from Fat 48 kcal (0%)
Total Fat 5 g (8%)
Saturated Fat 1 g (6%)
Cholesterol 16 mg (5%)
Sodium 211 mg (9%)
Total Carbohydrates 24 g (8%)
Dietary Fiber 3 g (10%)
Protein 12 g (20%)
Vitamins
Vitamin A n/a
Vitamin C 11 mg (12%)
Minerals
Calcium 196 mg (15%)
Iron 1 mg (6%)
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