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20 minute dinner recipes

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Salmon Chowder


From EatingWell:  September/October 2009

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.

6 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes



  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.


Per serving : 115 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 27 mg Cholesterol; 4 g Carbohydrates; 15 g Protein; 2 g Fiber; 552 mg Sodium; 496 mg Potassium

Exchanges: 1 starch, 1 vegetable, 2 lean meat

Tips & Notes