Rustle up a big pot of this hearty chowder, and you’ll be spooning up a nutritional windfall all week long. Canned salmon may seem like a step-down ingredient, but it holds up better in leftovers than fresh fish. And canned wild sockeye or pink salmon are sustainable catches of the day that are chock full of heart-healthy omega-3 fats.
Tip
The chowder will keep for 5 days if chilled, and serving leftovers is as easy as warming up the chowder in a saucepan until liquid is steaming—don’t let the mixture boil, or the quality of the ingredients will degrade.
Leftover magic
One way to make leftovers as desirable as fresh-prepared is to elevate their presentation. When plating that second-day stew, use bowls and cutlery that you’d proudly display on social media and then make sure to adorn the dish with something lively, such as chopped herbs, a drizzle of olive oil, or some toasted nuts.
Salmon Chowder
Ingredients
- 2 Tbsp (30 mL) unsalted butter
- 1 large onion, diced
- 1/2 tsp (2 mL) salt
- 1 1/2 lb (750 g) sweet potato, peeled and cubed
- 2 large carrots, chopped
- 1 large red bell pepper, chopped
- 3 celery stalks, sliced
- 4 garlic cloves, minced
- 2 Tbsp (30 mL) no-salt-added tomato paste
- 1/2 tsp (2 mL) crushed red pepper flakes
- 1 cup (250 mL) white wine
- 4 cups (1 L) low-sodium chicken or vegetable broth
- 2 - 170 g cans sockeye salmon, drained
- 1 cup (250 mL) evaporated milk
- 1 cup (250 mL) frozen green peas
- Zest of l lemon
- 1/2 cup (125 mL) chopped dill
Nutrition
Per serving:
- calories270
- protein14g
- fat9g
- saturated fat4g
- trans fat0g
- carbohydrates29g
- sugars8g
- fibre5g
- sodium363mg
Directions
01
In 4 L large saucepan, heat butter over medium heat. Add onion and salt; heat until onion has softened and turned golden, about 6 minutes. Add sweet potato and carrots; heat for 5 minutes. Add bell pepper, celery, and garlic; heat for 3 minutes. Add tomato paste and red pepper flakes; heat for 30 seconds. Pour wine into pan, bring to a boil, and simmer for 2 minutes. Add broth, bring to a boil, reduce heat to medium-low, and simmer, covered, for 15 minutes, or until potato and carrot are tender.
02
Break salmon into chunks and add to pan along with evaporated milk, green peas, and lemon zest; heat for 3 minutes, but do not bring to a boil. Stir in dill. Serve chowder topped with freshly cracked black pepper.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
