Name: Southwest Salmon Chowder
Prep time: 35 min
Total time: 50 min
Ingredients: 1.5 pounds fresh or frozen skinless salmon fillets or three 6- to 7.5-oz. cans skinless, boneless salmon, drained and flaked; 1.5 cups water; 2 tablespoons olive oil; 0.75 cup chopped red or orange sweet pepper; 0.25 cup thinly sliced green onions (white and green parts separated); 3 tablespoons all-purpose flour; 3.5 cups low-sodium vegetable broth or stock; 3 cups 1/2-inch pieces red-skinned potatoes; 2.5 cups low-fat milk; 0.5 teaspoon salt; 0.5 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

Southwest Salmon Chowder

4.0

(1)

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.

EatingWell Test Kitchen

Updated on March 10, 2020

Prep Time:

35 mins

Additional Time:

15 mins

Total Time:

50 mins

Servings:

Yield:

8 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Heart Healthy High Blood Pressure High-Protein Low Sodium Low-Calorie Nut-Free Omega-3 Soy-Free

Jump to Nutrition Facts

Ingredients

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

Directions

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.

Tips

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.