Delicious Salmon Vegetable Chowder

Our dietitians' favourite

This easy satisfying soup is chockfull of healthy ingredients - including vitamin D. Plus, salmon is rich in heart-healthy, disease-fighting omega-3s.

  • Prep: 15 min
  • Cooking: 20 min
Yields 4 servings
delicious salmon vegetable chowder

Ingredients

  • 1 tbsp (15 mL) butter
  • 1/2 cup (125 mL) chopped onion
  • 1 garlic clove minced
  • 1/4 tsp (1 mL) dried thyme
  • 1/4 tsp (1 mL) dried basil
  • 1 can (10 oz/284 mL) condensed chicken broth
  • 1 cup (250 mL) peeled, diced potatoes
  • 1/2 cup (125 mL) corn niblets
  • 1/2 cup (125 mL) diced zucchini
  • 1/2 cup (125 mL) diced carrots
  • 2 cups (500 mL) Milk
  • 8 oz (225 g) uncooked salmon filet cut in small chunks
  • 1/2 cup (125 mL) grated Canadian Cheddar cheese

Preparation

In heavy saucepan, sauté onions, garlic and herbs in butter 5 min until still transparent. Add broth and all vegetables. Simmer, uncovered, until vegetables are cooked 15 to 20 min.

Add milk and salmon. Simmer, until salmon is opaque, 5 to 7 min. Do not boil. Season to taste.

Divide into 4 bowls, sprinkle with cheese and enjoy.

Tips

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Nutrition

Nutritional Information

per serving
Energy: 331 Calories
Protein: 24 g
Carbohydrate: 20 g
Fat: 17 g
Fibre: 2.2 g
Sodium: 638 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 25 % / 274 mg
Vitamin B12: 131 %
Phosphorus: 38 %
Vitamin B6: 34 %
Niacin: 33 %