Corn, Sweet Potato and Salmon Chowder

Our dietitians' favourite

Warm and comforting chowder is even better with the bright colour and flavour of sweet potatoes and salmon. The touch of lemon brightens the flavour even more. Serve with a slice of whole grain bread and a green salad for a complete meal.

  • Prep: 10 min
  • Cooking: 20 min - 25 min
Yields 4 servings
corn sweet potato and salmon chowder

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 onion finely chopped
  • 1 clove garlic minced
  • 1 tsp (5 mL) dried dill weed
  • 1/2 tsp (2 mL) salt
  • Pepper
  • 1 sweet potato peeled if desired and cut into 1/2-inch (1 cm) cubes (about 2 cups/500 mL)
  • 1 1/2 cups (375 mL) corn kernels (fresh or frozen, thawed)
  • 2 cups (500 mL) water
  • 1/4 cup (50 mL) all-purpose flour
  • 2 cups (500 mL) milk
  • 12 oz (375 g) skinless salmon fillet cut into chunks
  • 1 tsp (5 mL) grated lemon zest
  • 3 tbsp (45 mL) freshly squeezed lemon juice

Preparation

In a large pot, melt butter over medium heat. Sauté onion, garlic, dill, salt and 1/4 tsp (1 mL) pepper for about 5 min or until onions are softened. Stir in potatoes, corn and water; bring to a boil over high heat. Cover, reduce heat to medium-low and simmer for 5 to 10 min or until potatoes are almost tender.

Increase heat to medium. Whisk flour into milk and gradually stir into pot. Stir in salmon. Simmer, uncovered and stirring often but gently, for about 5 min or until salmon is firm and opaque and soup is thickened (do not let boil). Stir in lemon zest and juice and season to taste with pepper. Ladle into warmed bowls.

Tips

After adding the salmon, use a slow, gentle stirring motion to keep the soup smooth and help it cook evenly without breaking up the chunks of salmon.

If you have fresh dill, omit the dried and add 2 to 3 tbsp (30 to 45 mL) chopped fresh dill with the lemon zest and juice.

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Nutrition

Nutritional Information

per serving
Energy: 389 Calories
Protein: 27 g
Carbohydrate: 33 g
Fat: 17 g
Fibre: 2.9 g
Sodium: 364 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 17 % / 188 mg
Vitamin B12: 180 %
Selenium: 60 %
Vitamin B6: 47 %
Niacin: 43 %