2 min read

Salmon and Vegetable Chowder

Overhead shot of Salmon and Vegetable Chowder plated appetizingly in a wooden board
PescatarianHeart-HealthyHigh ProteinLow Sodium
Prep Time10 min
Cook Time25 min
Total Time35 min
Servings4

Chowder usually means cream and butter, but this one leans on vegetables and a splash of light coconut milk instead. Salmon flakes apart into the broth in the last few minutes of cooking, so it stays tender rather than overdone, and you still get that same comforting, spoon-coats-the-back-of-it texture.

Ingredients

  • 1 lb salmon fillet, skin removed, cut into chunks
  • 1 leek, sliced (white and light green parts)
  • 2 celery stalks, diced
  • 1 large carrot, diced
  • 1 medium potato, diced
  • 3 cups low-sodium vegetable or fish broth
  • 1/2 cup light coconut milk
  • 1 tbsp olive oil
  • 2 tbsp fresh dill, chopped

Instructions

  1. Heat olive oil in a pot. Cook leek and celery until soft, 5 minutes.
  2. Add carrot, potato, and broth. Bring to a boil, then simmer 15 minutes until vegetables are tender.
  3. Stir in coconut milk. Add salmon chunks and simmer gently 6-8 minutes until just cooked through.
  4. Finish with fresh dill and season to taste.

Nutrition Facts (per serving)

Calories 290
Total fat 12g
Total carbohydrates 22g
Dietary fiber 3g
Protein 22g
Sodium 320mg

Why This Is Good for Your Gut

Salmon is one of the best-documented sources of omega-3 fatty acids for heart health and for reducing inflammation throughout the body. Leeks and celery add prebiotic fiber that feeds beneficial bacteria, and using light coconut milk instead of cream keeps the saturated fat and sodium considerably lower than a traditional chowder.

Ladle it into big bowls and let the salmon flake apart as you stir.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

Related reading
Share this article

Read next

Overhead shot of Roasted Tomato and White Bean Soup plated appetizingly in a ceramic bowl Roasted Tomato and White Bean Soup
Overhead shot of Egg and Avocado Snack Plate plated appetizingly in a wooden board Egg and Avocado Snack Plate FlexitarianLight SnackGluten-FreeVegetarian Prep Time10 min Cook Time10 min Total Time20 min Servings2 Soft-boiled eggs, sliced avocado, cherry tomatoes,... Overhead shot of Split Pea Soup with Turmeric and Carrots plated appetizingly in a ceramic bowl Split Pea Soup with Turmeric and Carrots VeganHeart-HealthyHigh FiberAnti-Inflammatory Prep Time10 min Cook Time40 min Total Time50 min Servings4 Split peas cook down into something... Overhead shot of Marinated White Bean and Herb Salad plated appetizingly in a wide clean plate Marinated White Bean and Herb Salad FlexitarianLight SnackHigh FiberVegan Prep Time10 min Cook Time0 min Total Time10 min Servings4 White beans marinated in olive...