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. Source: EatingWell Soups Special Issue April 2016

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Tips

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 (mbayaq.org/cr/seafoodwatch.asp).

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 Facts

178 calories; total fat 5.6g 9% DV; saturated fat 1g; cholesterol 27mg 9% DV; sodium 237mg 9% DV; potassium 499mg 14% DV; carbohydrates 16.9g 5% DV; fiber 2.3g 9% DV; sugar 2g; protein 17.1g 34% DV; exchange other carbs 1; vitamin a iu 1395IU; vitamin c 29mg; folate 47mcg; calcium 49mg; iron 1mg; magnesium 27mg; thiaminmg.

Reviews (31)

Read More Reviews
32 Ratings
  • 5 star values: 23
  • 4 star values: 7
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
11/25/2019
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 Read More
Rating: 3 stars
11/07/2019
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. Read More
Rating: 5 stars
03/29/2018
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! Read More
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Rating: 5 stars
02/03/2017
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. Read More
Rating: 5 stars
01/31/2017
This is one of my favorite soups. Perfect Read More
Rating: 5 stars
03/06/2015
love this a favorite! This soup is wonderful. I used some smoked salmon in place of regular salmon. Was great. Pros: NULL Cons: NULL Read More
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Rating: 4 stars
11/16/2014
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 Read More
Rating: 5 stars
08/28/2014
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. Read More
Rating: 4 stars
05/27/2014
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. Read More
Rating: 5 stars
11/22/2013
Fantastic! Very Rich and Creamy. I did use leftover mashed potatoes so it did have a bit of milk in it and was wonderfully creamy. Also added a bit of chopped spinach which gave it a nice contrast the milky broth with the chopped green spinach. Will make again! Pros: Healthy but tastes decadent! Read More
Rating: 4 stars
11/06/2013
Too thick but delicious This is very tasty and easy to put together. I will make it again but with only half the amount of instant mashed potatoes. I made it as written and it was so thick it was more like mashed potatoes than chowder. I had to add two more cups broth to thin it to a normal chowder but it still tasted delicious and I loved the flavor of the dill in it. Pros: Easy quick dairy free Read More
Rating: 4 stars
09/17/2013
I used fresh cauliflower - 2 small heads so probably a bit more than the recipe called for. Also added a tad more celery & carrot than was called for as I chopped a bit too much but I just threw in all in. Couldn't get low sodium broth just used 2 knorr stockpots disolved in 1 liter hot water. I used dried dill as that's all I had. I thought it was pretty tasty but definitely a bit too thick so I added some low fat milk at the end to thin it out a bit while making it taste creamier. Overall I really enjoyed it & will make again. Plenty left over too so hopefully it freezes well. Pros: easy Read More
Rating: 3 stars
09/16/2013
Can I use only canned Alaska salmon? Read More
Rating: 4 stars
03/24/2013
So tasty! Love it! I used leftover broccoli instead of cauliflower and added a little leftover corn. Perfect! Cheated a little and added a tiny bit of cream to make a pretty swirl on top of each bowl. My hubby loved it! What a great recipe! Pros: Simple to make! Read More
Rating: 5 stars
11/09/2012
Salmon Chowder Another tweak. Used the Idaho instant potatoes with sour cream bacon etc. leftover salmon from the grill and 2 1/2 cups of frozen corn kernels instead of cauliflower...it's a keeper. Rich with no heavy cream calories. Pros: Easy and quick Read More
Rating: 4 stars
09/07/2012
Pretty Good This recipe was pretty good. I really liked the flavor the mustard added it complemented the salmon well. I've never thought of adding mashed potato flakes to thicken a soup it worked really well! I used potatoes and peas and extra carrots in place of cauliflower because of taste preferences. Read More
Rating: 5 stars
01/08/2012
Yummy with a few tweaks So I just made this and it is amazing! I tweaked a few things. I omitted the potato all together (for less carbs) I doubled the amount of carrots and celery. Added a little extra Dijon mustard and herbs. It is so yummy! The fresh dill is the best part! Pros: Healthy quick easy Read More
Rating: 5 stars
10/30/2011
Even with the instant mashed potatoes this soup is thin and watery not thick and creamy. Read More
Rating: 5 stars
10/30/2011
Wonderful though I changed things a bit to suit my taste...didn't use the mustard used 1/4 cup less water and 1/3 cup more mashed potato flakes to make it thicker. Also letting the soup stand off the heat for about 5 minutes helped thicken it up. Since salmon can be a bit strong I used the smaller can of salmon and the flavor still came through just fine. Read More
Rating: 5 stars
10/30/2011
The taste of this chowder is about as good as it looks. Wanting. Wanting flavor and wanting texture. I made it as the recipe indicated with fresh dill. I was not impressed. It had very little flavor and the thickness was not at all what I was use to growing up in New England. Read More
Rating: 5 stars
10/30/2011
This recipe is awesome...we've made it at least four times since the magazine was delivered to our house! Adding a bit more Dijon gives it more flavor. (This is coming from someone who HATES mustard too!:) We also use over a pound of salmon when making this. If you buy Salmon with the skin on it saute the salmon first in the oil for 4-6 mins skin side down and then remove from the pan...skin peels off easily. Then saute carrots and celery in the pan without cleaning it. Actually gives the soup even more flavor! Yummy! My teenage daughter is ordering this up weekly...she eats the leftovers after school and wishes we had more! The 1/4 cup of fresh dill makes it wonderful! Note: we use the mashed potato flakes to make this...use a bit more if you want it thicker. Bought them just for this as we normally don't eat mashed potatoes! Read More
Rating: 5 stars
10/30/2011
I just whipped this up about 20 min ago it's almost thanksgiving and I really don't have the time to make a full meal so this recipe was perfect. The fresh herbs really brighten up the flavor! I've never used instant mashed potatoes but it gave the soup a really nice flavor and the thick texture I am used to in traditional chowders. I used salmon fillets and chopped them up before adding it to the chowder and I also used cauliflower that had a garlic sauce in it for extra flavor. Quick easy and yummy! Read More
Rating: 5 stars
10/30/2011
Not all chowders are thick and creamy I've had fish chowders prepared by German cooks that were quite soupy but still very good. You most likely did not add enough instant potatoes to the mixture in which case you could have cooked up a small batch of instant potatoes on the side and added as much as necessary to get the consistancy you desire. Or what I like to do especially with chicken turkey or beef noodles is have a nice pot of mashed potatoes to go with it a big pile in the middle of a soup bowl with the noodles dumped all over it. Real See-food Diet eat all the food you see! Also this was supposed to be a low-cal dish....aw what the hey pass the spuds Ethel! Read More
Rating: 5 stars
10/30/2011
I cut the salmon into small half inch cubes and browned them first with some oil salt and pepper then I removed the pieces and continued with the soup as described. I returned the salmon (and the drippings) into the soup just a few minutes prior to serving. The soup was very good. But when I had the last cup the next day I added a splash of Sherry - It was even more delicious! Read More
Rating: 5 stars
10/30/2011
Anything that can get my husband & I to eat salmon is good. We have only used canned red salmon in the past......this was a good induction to continue further with fresh and actually the salmon tasted very much the same. It was flavorful without being overly fishy. That being said I thought the chowder was good - my husband thought it was excellent eating 2 "chowda" bowls full & taking the rest to work the last night. I was very thankful to the reviewer who explained how they peeled the skin off the salmon - great suggestion & I used it since many of us aren't use to prep of salmon. I used 2 half pound wild red sockeye fillets and would not have changed anything else.......my rule on first time recipes however the chowder was sooooooooo thick that I had to add about a cup of milk. We like bisques chowders creamy soups but this was unbelievably thick. I Can't belive anyone had thin soup! Next time I would cut the potato flakes down to maybe 3/4 cup. And I will make it again if my husband craves it. Read More
Rating: 5 stars
10/30/2011
Lovely soup. But did anyone mind the powderiness of the instant potatoes? I'm wondering whether there's a solution or whether I should just cook some chopped potatoes in the broth first and use my immersion blender. Read More
Rating: 5 stars
10/30/2011
I use a thickener called Veloutine (by Knorr I think). It comes in a brown and white form and is made for thickening soups sauces and chowders etc. Works very well.Made with rice flour & potato starch. Read More
Rating: 5 stars
10/29/2011
This was great. I even had to use 2 cans of salmon (6 oz each) instead of fresh. Otherwise I made this as written and will be making it again. Read More
Rating: 5 stars
10/29/2011
Amazing! I used mushrooms and mashed lintel beans as well plus some canned salmon and my own mashed sweet potatoes (no sugar). So delicious and thick. It looks and tastes like Christmas morning! Read More
Rating: 5 stars
10/29/2011
Great seafood chowder without the cream! I tried this recipe because I love seafood but can't eat cream-based chowders. Using potato flakes as a thickening agent made me think of potato leek soup which is one of my favorites. I followed the recipe exactly except for adding a sliced leek with the carrots and celery. It was delicious! I will definitely make this again. Next time I will use more salmon or buy it without the skin. I purchased 1 pound but by the time the skin was removed there probably wasn't 12 oz. left. Pros: low-cal fast easy Read More
Rating: 5 stars
10/29/2011
Worth making My husband made this one and we both loved it. Even as a summer soup it was refreshing and filling. Read More