Further Food Nutritionist Commentary:

Chowder is usually a calorie-dense, high fat, high sodium, and all around unhealthy soup. A big no-no in the world of nutrition. This chowder, however, is nothing of the sort as it simply has wild caught salmon, some vegetables, some seasoning, and fish stock for a richer flavor. This is a great alternative for chowder lovers, and a good recipe to make for the week so you can cozy up to a hot bowl of soup when you get home from a long day.

By Katie Bishop, MS, Nutritionist

Super Salmon Chowder

  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Servings: 4

Ingredients

5 cups water or fish stock
1 potato (diced)
1 cup fresh or frozen corn kernels
1 onion (peeled and diced)
1/2 tablespoon vegetable seasoning or sea salt seasoning
6-9 ounces wild salmon, cut into chunks
1 bunch chives (minced)
fresh dill

Instructions

1. Bring water, potato, corn, onion, and seasoning to a boil.
2 Cover and cook on medium heat for 10 minutes.
3. Remove the vegetables and puree in a blender or food processor.
4. Add pureed vegetables back to soup.
5. Add the fish, cover and cook on medium heat for 7-10 minutes. Garnish with chives and dill.

1. Bring water, potato, corn, onion, and seasoning to a boil. 2 Cover and cook on medium heat for 10 minutes. 3. Remove the vegetables and puree in a blender or food processor. 4. Add pureed vegetables back to soup. 5. Add the fish, cover and cook on medium heat for 7-10 minutes. Garnish with chives and dill.

Nutrition Information

Per Serving:  Calories: 181; Total Fat: 5 g; Saturated Fat: 1 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 0 g; Cholesterol: 4 mg; Sodium: 1467 mg; Potassium: 428 mg; Carbohydrate: 24 g; Fiber: 6 g; Sugar: 4 g; Protein: 10g

Nutrition Bonus:   Vit A: 116%; Vit C: 16%; Iron:12%; Calcium: 9%;

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