Salmon chowder is one of those soups that you don’t think to make often but when you do, you’ll wonder why because it’s depth of flavour gives you that cozy, fuzzy feeling that keeps you warm all day long.
I had one large salmon fillet in the fridge and wondered what to do with it. After searching around I realized I had all the ingredients to make a chowder but I was determined to keep it on the light side. I love being able to find ways to make things super flavourful without piling on the calories. Besides that, my body doesn’t care for rich creamy soups and when I indulge I feel like I ate a bag of rocks, ha!
You can make this chowder in under 30 minutes and it has all the nutrients of a full dinner in it. The kids will get their needed nutrients and you won’t have a big mess in the kitchen.
Get your salmon frozen and on sale and you’ve got a super budget-friendly meal as well.
Are you a fan of chowders? I’d love to see what kind you’re making. You know how nosy I am – share your photos with me on Instagram. Just hashtag #simplyfreshdinners so we can see your beautiful creations. Cheers!
Quick, Low-Cal Salmon Chowder
Print RecipeIngredients
- 1/2 pound new potatoes, halved, skin left on
- 2 cups reduced-sodium vegetable broth
- 1/2 cup fresh or frozen corn
- 1/2 small onion, chopped
- 2 stalks of celery, diced
- 2 garlic cloves, minced
- 1 jalapeno pepper, sliced
- 2 cups flaked salmon fillet
- 1 tablespoon cornstarch
- 1/2 cup 2% or whole milk
- 1 1/2 cups of fresh spinach, chopped
- handful of fresh chives, chopped
- freshly ground black pepper
Instructions
Preheat oven to 400F
In a large pot, combine potatoes, broth, corn, onion, celery, garlic and jalapeno pepper and bring to a boil. Reduce heat to medium low, cover and simmer for 10 minutes.
Meanwhile, salt and pepper salmon and place on parchment paper or tin foil on baking sheet. Cook for 8-10 minutes, depending on the thickness. Using a fork, break into bite sized pieces.
In small bowl, combine cornstarch and milk, mixing well. Add to pot with salmon and bring to a boil for 2 minutes, stirring frequently.
Place a small handful of chopped spinach in the bottom of each bowl and spoon soup over top. Top with fresh chives and freshly ground black pepper.
18 Comments
Anita Rivera
November 10, 2016 at 5:32 amGood glory, hallelujah!!!!!!!!!!!!!!!! A cook, a friend after my own STOMACH! teeeheeee
I love salmon.
I love CHOWDA, as we say in Boston.
And together, this is a phenomenal idea. OK, you always inspire me my friend!
Robyn
November 10, 2016 at 7:19 amLOL, Anita, you always make me laugh! I loved that this came together so quickly. And it’s yummy! I wish you were my neighbour so you could be my taste tester too! Have a wonderful day, friend. oxox
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Rebecca @ Strength and Sunshine
November 10, 2016 at 6:25 amWell that is sure to warm the soul! Salmon, potatoes, and creamy love!
Rebecca @ Strength and Sunshine recently posted…Rustic Gluten-Free Cornbread
Robyn
November 10, 2016 at 7:21 amI know you love salmon the way I do, Rebecca. Isn’t it wonderful that something so healthy and delicious is also so versatile?
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Karen @ Seasonal Cravings
November 10, 2016 at 6:27 amI need to eat this everyday in preparation for the holidays! Looks yum!
Karen @ Seasonal Cravings recently posted…Brussel Sprout Salad with Pear and Pomegranate
Robyn
November 10, 2016 at 7:22 amLOL, Karen. It’s funny but I found that more people were going for the healthier dishes this year. There was lots of stuffing left over and people even skipped dessert. Next year, I’ll have to rethink the menu a little 🙂
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Tricia @ Saving room for dessert
November 10, 2016 at 7:28 amOh how I love this chowder! The addition of spinach is brilliant and so pretty too. I could eat this several nights a week during the cold months. Thank you so much for this beautiful recipe!
Tricia @ Saving room for dessert recently posted…Mini Cheese Quiche Recipe
Robyn
November 10, 2016 at 9:28 amThanks, Tricia! I love the bacon and beautiful salmon in your recipe. I forget how awesome chowder is!!
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Blair @ The Seasoned Mom
November 10, 2016 at 7:46 amThis sounds delicious, Robyn! You’re my salmon-loving friend, and I can’t wait to try the fish in a chowder since grilling season has just about passed. 🙂
Blair @ The Seasoned Mom recently posted…Holiday Spice Bread Pudding
Robyn
November 10, 2016 at 9:30 amI’m going to miss the grilling, Blair, but I can’t believe how warm it is and we’re almost in the middle of November. I’m actually ready for hibernation season but it’s taking it’s time. I’m not complaining though, lol, after 2 weeks of snow I’ll be fed up!
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Jennifer @ Seasons and Suppers
November 10, 2016 at 8:12 amI am a fan of chowders and I’m loving this one 🙂 I love salmon in soup. It’s a great way to enjoy more of it!
Jennifer @ Seasons and Suppers recently posted…Rustic Skillet Spiral Apple Pie
Robyn
November 10, 2016 at 9:32 amI love chowder too, Jennifer, but for some reason I forget about it as an option. I’m with you on salmon – the more I can get the better 🙂
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Mindy
November 10, 2016 at 10:47 amComfort food AND light – yes please! I love a good chowder.
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Robyn
November 10, 2016 at 2:18 pmI thought of you as I was making this, Mindy. I remembered all those years ago that you asked me to make a light chowder! I hope you’ll enjoy this one 🙂 Hope things are well, busy lady.
Robyn recently posted…Quick, Low-Cal Salmon Chowder
Anita Rivera
November 10, 2016 at 5:50 pmDearest Robyn, YES! How I wish I could be one of your taste testers! I have got to make this recipe this weekend when I have time to simmer this and make the house cozy (even though we are experiencing a second SUMMER!) – and thank you dear friend for visiting my blog! I think a few people don’t even see my blog posts anymore, so I really appreciate you visiting. Well my friend, life is going to be interesting in the US but one thing will not change: that LOVE wins overall!
cheri
November 10, 2016 at 5:56 pmHi Robyn, this is one of my favorites, love how you lightened it up. Gorgeous pics!
cheri recently posted…French Country Cooking, A Cookbook and Comté, Ham and Walnut Feuilleté
Marla
November 12, 2016 at 2:44 pmHI Robyn,
This looks and sounds so delicious and nutritious. Sounds perfect for a cold Winter’s day or a cool Autumn day. Chowder is such a comforting food and this recipe sure reminds me of comfort and setting in front of my fireplace sipping on this tasty soup. Thanks for sharing on Real Food Fridays. Pinned & tweeted!
Mila
January 3, 2017 at 1:46 pmI am looking forward to making this soon. So satisfying and healthy at the same time. Growing up, fish soups were a staple, we made them from all kinds of cheap(er) fish and cooked the fish in the pot, so the broth is essentially a fish stock. These days I often just throw a can or two of salmon in the pot and call it a chowder:)