Salmon Chowder

Salmon Chowder

31 Reviews
From: EatingWell Soups Special Issue April 2016

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.

Ingredients 6 servings

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  • 1 tablespoon canola oil
  • ⅓ cup chopped carrot
  • ⅓ cup chopped celery
  • 4 cups reduced-sodium chicken broth
  • 1½ cups water
  • 1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
  • 2½ cups frozen cauliflower florets, thawed and coarsely chopped
  • 3 tablespoons chopped fresh chives or scallions, or 1½ tablespoons dried chives
  • 1⅓ cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes
  • ¼ cup chopped fresh dill, or 2 teaspoons dried tarragon
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon salt
  • Freshly ground pepper to taste


  • Active

  • Ready In

  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.
  • 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.
  • 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 (
  • 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.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 178 calories; 6 g fat(1 g sat); 2 g fiber; 17 g carbohydrates; 17 g protein; 47 mcg folate; 27 mg cholesterol; 2 g sugars; 0 g added sugars; 1,395 IU vitamin A; 29 mg vitamin C; 49 mg calcium; 1 mg iron; 237 mg sodium; 499 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (28% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 vegetable, 2 lean meat

Reviews 31

November 25, 2019
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By: ChefsMom
A very convenient recipe! I used left over salmon fillet from the previous nights dinner-and added more veggies-for once instant potato's served as a great substitute for cream-will make again -will add more dill and perhaps Aleppo pepper-it is worth repeating
November 07, 2019
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By: J.M.Bailey
I served this salmon chowder for dinner. Three of us liked it, but one of my family members complained that the flavor of sulfur from the cauliflower was overpowering. My vegan mashed potatoes, which were made of half Idahos and half Yukon Golds, didn't really thicken the broth at all. I kept adding more until I ran out of room in my pan. The I ladeled out some broth and kept adding more mashed potatoes until I ran out of potatoes. The potatoes would disperse in the broth, but then settle out without thickening anything. I doubt if I'll try making this soup again.
March 28, 2018
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By: BCkitchen
This is such a fresh tasting soup. I use leftover mashed potatoes and steamed fresh cauliflower. I just adjust the amount of water based on the amount of leftover mash to keep it creamy. I’ve made it twice now and both times it turned out great!
February 03, 2017
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By: dllskrep
This is great! Made it mostly as written using salmon collars - an inexpensive way to buy salmon. Love that it's dairy free, yet thick and creamy. Will definitely make it again.
January 30, 2017
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By: rlocati1
This is one of my favorite soups. Perfect
March 06, 2015
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By: EatingWell User
love this, a favorite! This soup is wonderful. I used some smoked salmon in place of regular salmon. Was great. Pros: NULL Cons: NULL
November 15, 2014
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By: EatingWell User
Delicious Couldn't get potato flakes at my grocery store so I used a mashed potato, it ended up being pretty thin, but it as an easy fix using a flour slurry. I kept the salmon out until serving, then let the soup completely cool before adding the rest back in to keep it just cooked. I pulled my salmon out at our medium and it cooked up perfectly while I finished cooking the soup. Definitely a keeper! Pros: Simple, tasty and fresh Cons: Couldn't get potato flakes and a little watery
August 28, 2014
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By: mogopet2000
Absolutely delicious enjoyed every mouthful. Going to freeze the leftovers so hope it still tastes good. Ideal for my 5:2 diet. Pros: Nice thick & creamy, very filling. Cons: Don't care for celery so put less in, just for taste.
May 27, 2014
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By: EatingWell User
This is so easy to make. I use the packets of salmon which makes it even simpler. And it's so low cal, too. I like to have low calorie soup around for lunch, and this one is so good. I use the tarragon and chives in mine.
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