Salmon Chowder

Number of Servings: 9 (248 G)
Prep Time: 20 min.
Cook Time: 40 min.
Salmon Chowder

Full of flavorful vegetables, this chowder can serve as comfort food or a first course for a fancy dinner party. This luxurious chowder is lightened by using evaporated skim milk instead of cream, but the dish is plenty rich.

Tip: If you’re making this on a budget, consider using frozen salmon to save money.

Ingredients

  • 1 (14 oz.) can fat-free, reduced sodium chicken broth
  • 1 Tbsp. olive oil
  • 1 onion, diced
  • 1 fennel bulb, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 russet potato, diced
  • 1½ cups frozen corn
  • 1 bay leaf
  • 1 tsp. thyme (optional)
  • ½ lb. salmon, cut into bite-sized pieces
  • 2 cups fat-free evaporated milk
  • ½ tsp. salt
  • Pepper to taste

Directions

  1. Heat oil in a large, heavy-bottomed pot on medium high. Add the onion, fennel, carrots, and garlic. Cook until soft (4-5 minutes).
  2. Add the remaining vegetables, bay leaf, thyme, and broth. Bring to a boil. Cover, reduce heat to medium, and simmer until vegetables are tender (10-15 minutes).
  3. Stir in the fish, evaporated skim milk, salt, and pepper. Simmer until fish is no longer translucent (4-5 minutes).

Nutrition Facts

9 servings per container

Serving Size 248G

Amount per serving
Calories 185
% Daily Value*
Total Fat 5.5g 7%
Saturated Fat 1g 6%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 2g
Cholesterol 16mg 5%
Sodium 210mg 9%
Total Carbohydrate 24g 9%
Dietary Fiber 2.5g 9%
Total Sugars 10g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 11g
Protein 12g
Vitamin D 3.9mcg 20%
Calcium 195.8mg 15%
Iron 1mg 6%
Potassium 680mg 15%
Vitamin A 216.4mcg 25%
Vitamin C 11mcg 10%
Vitamin E 1.4mg 10%
Vitamin K 20mcg 15%
Thiamin 0.2mg 15%
Riboflavin 0.3mg 20%
Niacin 5.4mg 35%
Vitamin B6 0.4mg 25%
Folate 38.4mcg 10%
Vitamin B12 1mcg 40%
Biotin 4.8mcg 15%
Chloride 145.9mg 6%
Pantothenate 1.1mg 25%
Phosphorus 233.2mg 20%
Iodine 14.5mcg 10%
Magnesium 43.7mg 10%
Zinc 0.9mg 8%
Selenium 8.2mcg 15%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0.1mcg 0%
Molybdenum 5.1mcg 10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Nonfat Evaporated Milk (fat Free Milk, Vitamin A Palmitate, Vitamin D3), Reduced Sodium Fat Free Chicken Broth (chicken Stock, Contains 1.0% Or Less Of Salt, Dextrose, Yeast Extract, Natural Flavor, Carrot Juice Concentrate, Celery Juice Concentrate, Onion Juice Concentrate), Potatoes, Fennel, Salmon, Corn, Onion, Carrots, Olive Oil, Garlic, Thyme, Bay Leaf.

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