Southwest Salmon Chowder

Southwest Salmon Chowder

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From: Diabetic Living Magazine

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.

Ingredients 8 servings

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Original recipe yields 8 servings
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)


  • Prep

  • Ready In

  1. 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).
  2. 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.
  3. 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.
  4. 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.

Nutrition information

  • Serving size: 1¼ cups each
  • Per serving: 280 calories; 10 g fat(2 g sat); 3 g fiber; 25 g carbohydrates; 22 g protein; 52 mcg folate; 51 mg cholesterol; 8 g sugars; 858 IU vitamin A; 49 mg vitamin C; 127 mg calcium; 2 mg iron; 287 mg sodium; 855 mg potassium
  • Nutrition Bonus: Vitamin C (82% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2½ lean protein, 1½ starch, 1 fat, ½ vegetables

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