Southwest Salmon Chowder


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.

Prep Time:
35 mins
Additional Time:
15 mins
Total Time:
50 mins
8 servings


  • 1 ½ pounds fresh or frozen skinless salmon fillets or three 6- to 7.5-oz. cans skinless, boneless salmon, drained and flaked

  • 1 ½ 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

  • 3 ½ cups low-sodium vegetable broth or stock

  • 3 cups 1/2-inch pieces red-skinned potatoes

  • 2 ½ cups low-fat milk

  • ½ teaspoon salt

  • ½ teaspoon black pepper

  • 1/4 to 1/2 teaspoon ground ancho chile pepper or chili powder

  • 2 cups frozen whole kernel corn, thawed

  • 1 teaspoon lime zest

  • 1 Chopped avocado and/or lime wedges


  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 1/2-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 Facts (per serving)

280 Calories
10g Fat
25g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 280
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 3g 9%
Total Sugars 8g
Protein 22g 44%
Total Fat 10g 13%
Saturated Fat 2g 10%
Cholesterol 51mg 17%
Vitamin A 858IU 17%
Vitamin C 49mg 54%
Folate 52mcg 13%
Sodium 287mg 12%
Calcium 127mg 10%
Iron 2mg 9%
Magnesium 50mg 12%
Potassium 855mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles