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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.

Source: Diabetic Living Magazine


Recipe Summary

35 mins
50 mins


Ingredient Checklist


Instructions Checklist
  • 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 1/2-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.

Nutrition Facts

1 1/4 cups each
280 calories; protein 22g; carbohydrates 24.9g; dietary fiber 2.6g; sugars 7.9g; fat 10g; saturated fat 1.9g; cholesterol 50.6mg; vitamin a iu 857.7IU; vitamin c 48.8mg; folate 52.4mcg; calcium 126.8mg; iron 1.6mg; magnesium 50.1mg; potassium 855.2mg; sodium 287.4mg.

2 1/2 lean protein, 1 1/2 starch, 1 fat, 1/2 vegetables