Perfect for a cold day, this salmon chowder is an excellent source of high quality lean protein and omega-3 fatty acids. As an added bonus, this low-effort chowder can be prepared in less than an hour.
Nutrition per serving may change if servings are adjusted.
1½ pounds fresh or frozen skinless salmon fillets or three 6- to 7.5-oz. cans skinless, boneless salmon, drained and flaked
1½ cups water
2 tablespoons olive oil
¾ cup chopped red or orange sweet pepper
¼ cup thinly sliced green onions (white and green parts separated)
3 tablespoons all-purpose flour
3½ cups low-sodium vegetable broth or stock
3 cups ½-inch pieces red-skinned potatoes
2½ cups low-fat milk
½ teaspoon salt
½ teaspoon black pepper
¼ to ½ teaspoon ground ancho chile pepper or chili powder
2 cups frozen whole kernel corn, thawed
1 teaspoon lime zest
Chopped avocado and/or lime wedges (optional)
Thaw salmon, if frozen. Rinse salmon fillets; pat dry. To poach fillets, in a large skillet bring the water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes easily. Remove from skillet, discarding liquid. Flake salmon into ½-inch pieces (If using canned salmon, skip this step and omit the water).
In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions; cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.
Gradually stir in broth. Add potatoes, milk, salt, black pepper and ground ancho pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add corn; cook and stir 2 minutes more. Gently stir in poached or canned salmon and lime zest; heat through.
Top servings with green parts of onions and, if desired, avocado, lime wedges and/or additional ground ancho pepper.
Tip: To freeze, transfer cooled soup to a freezer container and freeze up to 3 months. To serve, thaw in refrigerator overnight. Reheat in a covered Dutch oven over low, stirring occasionally.