Hearty Fish Chowder (non-dairy)

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Every night, my mother cooks our family dinner. This past fall, however, she took a job at a local coffee shop, working Thursday and Friday afternoons. Her new schedule made it impossible for her to get dinner on the table on those nights. So, with an empty kitchen, hungry mouths to feed, and creative juices flowing, I decided to make Thursdays “recipe development” day.  Because the days my mother works just so happens to be the evening when friends visit, I try and focus on making meals that will serve and satisfy everyone (without spending hours in the kitchen to do so).

By utilizing white sweet potatoes, this chowder is super creamy without the need for added dairy. Not only that, the dish is packed with tasty, nourishing, and beneficial fat and protein from the salmon and coconut milk. All in all, my hearty fish chowder was a hit at the dinner table, even with my picky younger brother, who claims he “hates” sweet potatoes. Without a doubt, I know that you and your family will love it, too!

Further Food Nutritionist Commentary:

This is an excellent recipe for anyone on a dairy-free diet who loves the creaminess of hearty soups, especially chowder. Gabriella’s recipe is actually lower in sodium and carbohydrates and higher in protein than a typical clam chowder. Not to mention you probably won’t find greens like spinach in another chowder. If you wanted to reduce the sodium further, you may consider replacing the chicken stock with water and only add salt to taste when serving. Otherwise this soup provides healthy fats, essential vitamins, and important minerals thanks to the salmon and veggies.

By Katie Bishop, MS, Nutritionist
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Hearty Fish Chowder (non-dairy)

  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Servings: 7-8

Ingredients

2 pounds fresh salmon (or 2-7.5 oz cans wild salmon)

1 tablespoon sea salt

2 medium white fleshed sweet potatoes

2 tablespoons olive oil

1 cup celery (chopped)

1 small red onion (diced)

1 clove garlic (chopped)

½ cup leeks (chopped)

5 cups chicken stock

1 cup coconut milk (or 1 extra cup of stock)

1 tablespoon fish sauce (or 2 tsp more sea salt)

2 cups baby spinach

½ cup parsley (chopped)

Instructions

  1. Preheat oven broiler to high.
  2. In a foil lined baking pan, place salmon in a single layer, sprinkling with 2 tsp sea salt.
  3. Place under broiler and allow to cook for 5 minutes.
  4. Once browned, take salmon out of the oven, set aside.
  5. In a food processor or grater, shred sweet potato.
  6. In a large soup pot, heat olive oil over medium low heat.
  7. Add chopped celery, onion, garlic, and leek, sauteing for 5-8 minutes until slightly soft.
  8. Add 5 cups of chicken stock, coconut milk, fish sauce, and remaining 1 tsp of sea salt to the pot, and bring to a simmer over medium-high heat.
  9. Next, stir in shredded sweet potato, turning heat to medium-low, and allow the mixture to simmer for 5-10 minutes until the sweet potato has become soft.
  10. Fitting the food processor with the “S” blade, ladle 3 cups of the soup into the food processor, running until completely smooth.
  11. Pour the smooth mixture back into the pot and stir until incorporated.
  12. Chop up salmon pieces into bite-size chunks, adding to the soup to heat through.
  13. When ready to serve, stir in baby spinach and parsley until wilted and enjoy!
Preheat oven broiler to high. In a foil lined baking pan, place salmon in a single layer, sprinkling with 2 tsp sea salt. Place under broiler and allow to cook for 5 minutes. Once browned, take salmon out of the oven, set aside. In a food processor or grater, shred sweet potato. In a large soup pot, heat olive oil over medium low heat. Add chopped celery, onion, garlic, and leek, sauteing for 5-8 minutes until slightly soft. Add 5 cups of chicken stock, coconut milk, fish sauce, and remaining 1 tsp of sea salt to the pot, and bring to a simmer over medium-high heat. Next, stir in shredded sweet potato, turning heat to medium-low, and allow the mixture to simmer for 5-10 minutes until the sweet potato has become soft. Fitting the food processor with the “S” blade, ladle 3 cups of the soup into the food processor, running until completely smooth. Pour the smooth mixture back into the pot and stir until incorporated. Chop up salmon pieces into bite-size chunks, adding to the soup to heat through. When ready to serve, stir in baby spinach and parsley until wilted and enjoy!

Nutrition Information

Per Serving:  Calories: 336; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 71mg; Sodium: 1667mg; Potassium: 928mg; Carbohydrate: 12g; Fiber: 2g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Vit A: 151%; Vit C: 27% Iron: 13%

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One thought on “Hearty Fish Chowder (non-dairy)

  1. lowfodmapliving

    Gabriela,

    My New England heart is singing! This chowdah is SO delicious! I made a few adaptations to make this low FODMaP: left out the onions, garlic and leeks and replaced with chopped carrots and scallion greens. I love how creamy this is and even with the coconut milk and sweet potato, the stock retains its savory essence. My husband and I have been dreaming of a Thai variation with some chili, cilantro and lemongrass. Thank you for sharing this gem! This is most definitely a recipe that will go into my collection.

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