Corn and Salmon Chowder

Canned sockeye salmon has a brighter color and a deeper flavor than pink salmon. We've found that rinsing the salmon after draining it freshens its flavor.

Yield: 6 servings (serving size: 1 cup)
Recipe from Oxmoor House

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 202
  • Fat: 5.7g
  • Saturated fat: 1.4g
  • Protein: 16.9g
  • Carbohydrate: 21.6g
  • Cholesterol: 27mg
  • Iron: 1.2mg
  • Sodium: 723mg
  • Calories from fat: 25%
  • Fiber: 2g
  • Calcium: 206mg

Ingredients

  • 1 teaspoon olive oil
  • 1/2 cup diced celery
  • 1/2 cup diced onion
  • 3 cups fat-free, less-sodium chicken broth
  • 1 baking potato, peeled and diced
  • 1 cup frozen whole-kernel corn
  • 1/4 teaspoon dried dill
  • 2 1/2 tablespoons all-purpose flour
  • 1 cup 1% low-fat milk
  • 1 (14 3/4-ounce) can boneless, skinless sockeye red salmon in water, rinsed and drained
  • 1 tablespoon dry white wine
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt

Preparation

  1. Heat oil in a large saucepan over medium-high heat; add celery and onion. Sauté 3 to 4 minutes or until tender. Add chicken broth and potato; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Stir in corn and dill.
  2. . Combine flour and milk, stirring with a whisk. Add flour mixture to potato mixture. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until thickened. Stir in salmon and remaining ingredients. Cook 3 minutes or until thoroughly heated.
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