Salmon Chowder

Number of Servings: 9 (244g)
Active Time: 20 min.
Total 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 244g

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 335mg 15%
Total Carbohydrate 23g 8%
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 198.2mg 15%
Iron 1.1mg 6%
Potassium 710mg 15%
Vitamin A 209.6mcg 25%
Vitamin C 10.7mg 10%
Vitamin E 1.4mg 10%
Vitamin K 20.1mcg 15%
Thiamin 0.2mg 10%
Riboflavin 0.3mg 20%
Niacin 5.7mg 35%
Vitamin B6 0.4mg 25%
Folate 38.9mcg 10%
Vitamin B12 1mcg 40%
Biotin 4mcg 15%
Chloride 144.8mg 6%
Pantothenate 1.1mg 25%
Phosphorus 239.8mg 20%
Iodine 14.4mcg 10%
Magnesium 43.6mg 10%
Zinc 1mg 8%
Selenium 8.1mcg 15%
Copper 0.1mg 15%
Manganese 0.2mg 10%
Chromium 0.1mcg 0%
Molybdenum 4.9mcg 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 Chicken Broth (chicken Broth (water, Chicken, Rosemary Extract (antioxidant), Chicken Flavor, Yeast Extract, Onion Powder)), Potatoes, Fennel, Salmon, Whole Corn, Carrots, Onion, Olive Oil, Garlic, Salt, Black Pepper, Bay Leaf.

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