Healthy Salmon Chowder

Healthy_Salmon_Chowder    

Healthy Salmon Chowder

Light with a touch of cream, this healthy salmon chowder recipe is perfect on a cold wintery day when you want an easy, yet healthy and flavorful soup that comes together in under 30 minutes.  

Salmon is on sale at Safeway this week, so be sure to pick up an extra pound of salmon to make this healthy salmon chowder.   

Is it a soup, a stew, or chowder?

I was tempted to call this salmon stew, but because of the addition of the small amount of cream, I went with chowder.   Although chowder usually connotes a seafood stew of some sort, chowder ingredients can vary widely from region to region—a creamless, tomato-based cioppino broth in New York, or a rich, thick, cream-based one in New England.   

This version is definitely more brothy, has a touch of cream, lots of fresh seafood, veggies, and potatoes.  So call it salmon chowder, stew or soup – it is absolutely delicious! 

Ingredients

  • 1 lb. fresh salmon
  • 2 tablespoons olive oil
  • salt and pepper
  • 1/4 teaspoon smoked paprika
  • 2 leeks
  • 1 fennel bulb
  • 2 carrots, sliced into rounds
  • 1 cup celery, chopped
  • 3 garlic cloves, minced
  • 2 teaspoons fresh thyme
  • 1/3 cup dry white wine
  • 5 baby potatoes, thinly sliced
  • 1 bay leaf
  • 1 teaspoon clam juice or fish sauce
  • 5 cups chicken or vegetable broth
  • 1 cup heavy cream or 1 can full-fat coconut milk for dairy-free
  • juice of one lemon
  • Garnish: fresh dill, fennel fronds, lemon wedges

salmon_Chowder_ingredients

How to Make a Light & Healthy Salmon Chowder

This salmon chowder recipe is delicious and full of flavor without loads of heavy cream, its only got one cup of cream to add a luscious texture to the soup but doesn’t weigh it down with fat and calories.   it comes together in under 35 minutes and is perfect for a weeknight meal.  It reheats perfectly as well, so you can make a big batch to eat for lunches the whole week. 

Preheat the oven to 350° F. 

Place the salmon on a parchment or foil-lined baking sheet.  Brush with olive oil, then season generously with salt, pepper and smoked paprika. 

Roast the salmon for 20 minutes until cooked through and flakes easily with a fork. 

Meanwhile, heat 1 tablespoon of olive oil in a large soup pot or Dutch oven over medium-high heat. 

To the pot, add the leeks, carrots, celery, fennel and garlic.  Cook over medium-high heat for 7-8 minutes until softened, stirring frequently.  Season with salt and pepper to taste. 

Add the white wine to the pot and cook until reduced slightly, about 1-2 minutes.  Add the fresh thyme, sliced potatoes, broth, clam juice or fish sauce.  Bring to a boil, then reduce to a simmer and cook for 10 minutes, until the carrots and potatoes are cooked through and tender. 

Flake the cooked salmon into large pieces with a fork and add it to the soup, leaving the skin behind as well as the grey/brown fat part of the salmon.  Add the cream or coconut milk and stir to incorporate. Heat the salmon through as well as the cream for 2 minutes.  Add the lemon juice and garnish with fresh dill and fennel fronds. 

Enjoy with fresh bread to mop up all the delicious broth. 

To make this low-carb, omit the potatoes and carrots and substitute with red and green bell peppers and cauliflower florets. 

Salmon_Chowder_dairy_Free

Dairy-Free Salmon Chowder

To make salmon chowder dairy-free, simply substitute full-fat coconut milk or coconut cream for the heavy cream.  It adds just a hint of coconut flavor, but it’s light and welcoming and a perfect substitute when you cannot have dairy. 

Healthy_Salmon_Chowder

Healthy Salmon Chowder

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Course: Seafood
Cuisine: American
Keyword: Healthy Salmon Chowder, Salmon Chowder, Salmon Soup, Salmon Stew With potatoes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories:
Author: Eva Fry

Ingredients

  • 1 lb. fresh salmon
  • 2 tablespoons olive oil
  • salt and pepper
  • 1/4 teaspoon smoked paprika
  • 2 leeks
  • 1 fennel bulb
  • 2 carrots sliced into rounds
  • 1 cup celery chopped
  • 3 garlic cloves minced
  • 2 teaspoons fresh thyme
  • 1/3 cup dry white wine
  • 5 baby potatoes thinly sliced
  • 1 bay leaf
  • 1 teaspoon clam juice or fish sauce
  • 5 cups chicken or vegetable broth
  • 1 cup heavy cream or 1 can full-fat coconut milk for dairy-free
  • juice of one lemon
  • Garnish: fresh dill fennel fronds, lemon wedges

Instructions

  • Preheat the oven to 350° F.
  • Place the salmon on a parchment or foil-lined baking sheet.  Brush with olive oil, then season generously with salt, pepper and smoked paprika.
  • Roast the salmon for 20 minutes until cooked through and flakes easily with a fork.
  • Meanwhile, heat 1 tablespoon of olive oil in a large soup pot or Dutch oven over medium-high heat.
  • To the pot, add the leeks, carrots, celery, fennel and garlic.  Cook over medium-high heat for 7-8 minutes until softened, stirring frequently.  Season with salt and pepper to taste.
  • Add the white wine to the pot and cook until reduced slightly, about 1-2 minutes.  Add the fresh thyme, sliced potatoes, broth, clam juice or fish sauce.  Bring to a boil, then reduce to a simmer and cook for 10 minutes, until the carrots and potatoes are cooked through and tender.
  • Flake the cooked salmon into large pieces with a fork and add it to the soup, leaving the skin behind as well as the grey/brown fat part of the salmon.  Add the cream or coconut milk and stir to incorporate. Heat the salmon through as well as the cream for 2 minutes.  Add the lemon juice and garnish with fresh dill and fennel fronds.

Notes

Enjoy with fresh bread to mop up all the delicious broth. 
To make this low-carb, omit the potatoes and carrots and substitute with red and green bell peppers and cauliflower florets. 

Salmon_Chowder_Recipe

 

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