Great Lakes Salmon Chowder
- Makes: 8 servings
- Yield: 11 cups
- Prep 20 mins
- Cook 20 mins
Asparagus slices add color, and the dill and lemon zest add fresh flavor to salmon that's packed with protein and heart-healthy omega-3 fatty acids.
Ingredients
-
1
pound
fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked and skin and bones removed
-
1 1/2
cups
water
-
2
14 -
ounce can
vegetable broth or 3-1/2 cups vegetable stock
-
2
cups
frozen whole small onions or 1/2 cup frozen chopped onion
-
2 1/2
cups
cubed red potato
-
1
tablespoon
snipped fresh dill or 1/2 teaspoon dried dillweed
-
1
teaspoon
lemon zest
-
1/2
teaspoon
salt
-
1/2
teaspoon
ground black pepper
-
2 1/2
cups
whole milk, half-and-half or light cream
-
2
tablespoons
cornstarch
-
1
10 -
ounce package
frozen cut asparagus, thawed and well-drained or 2 cups cut-up fresh trimmed asparagus
-
Fresh dill sprigs and/or cracked black pepper (optional)
-
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Directions
- Rinse fresh salmon; pat dry. To poach fresh salmon, in a large skillet, bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
- Meanwhile, in a 4-quart Dutch oven, combine vegetable broth, onions, potato, snipped fresh dill, lemon zest, salt and pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until vegetables are tender, stirring occasionally.
- In a large screw-top jar, combine milk and cornstarch. Cover and shake well; stir into soup. Stir in asparagus. Cook and stir until slightly thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon; heat through. If you like, garnish with fresh dill sprigs and/or cracked pepper.
Nutrition Facts
(Great Lakes Salmon Chowder)
Servings Per Recipe 8, sat. fat (g) 2, Fat, total (g) 5, chol. (mg) 37, pro. (g) 17, vit. A (IU) 680, iron (mg) 2, carb. (g) 20, vit. C (mg) 22, cal. (kcal) 185, calcium (mg) 111, fiber (g) 2, sodium (mg) 621