Salmon Chowder

Salmon Chowder ~ Super Soups

Soup's on!

Most recipes are full of potatoes.

But instead, this colorful meal, with its pink chunks of Omega-3 rich salmon.

And green sprinkling of fresh herbs.

Features chunks of cauliflower, and relies on instant mashed potatoes.

Rather than butter or cream, for its creamy texture.

The flavor here is significantly enhanced by adding either.

Fresh dill or dried tarragon.

Each herb lends its own distinctively different and appealing character to the soup.

Even if you don't keep instant mashed potatoes in your pantry.

Its worth picking some up for this soup.

It gives the soup a thick, chowder texture without any heavy cream or butter.

Leftover mashed potatoes work too, but give a slightly less-velvety texture.

Makes 6 Servings


1 Tbs. canola oil

3 Tbs. chopped fresh chives or scallions, or 1 1/2 Tbs. dried chives

1/3 c. chopped carrot

1 1/3 c. instant mashed potato flakes (see Note), or 2 c. leftover mashed potatoes

1/3 c. chopped celery

1/4 c. chopped fresh dill, or 2 tsp. dried tarragon

4 c. reduced-sodium chicken broth

1 Tbs. Dijon mustard

1 1/2 c. water

1/4 tsp. Sea salt

1 12-oz. skinned salmon fillet, preferably wild-caught (see Note and Tip), plus, if desired, you can always used canned salmon.

Freshly ground pepper to taste

2 1/2 c. frozen cauliflower florets, thawed and coarsely chopped


1. Heat oil in a large saucepan or Dutch oven over medium heat.

Add carrot and celery and cook, stirring frequently.

Until the vegetables just begin to brown, 3 to 4 minutes.

Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer.

Cover and cook, maintaining a gentle simmer.

Until the salmon is just cooked through, 5 to 8 minutes.

Remove the salmon to a clean cutting board.

Flake into bite-size pieces with a fork.

2. Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended.

Return to a simmer.

Add the salmon and reheat.

Season with salt and pepper.

Cooks Notes:

Instant mashed potato flakes are not a product that we typically use in our recipes.

But we love how it gives a creamy texture to this chowder without adding extra fat.

Look for a brand that has the fewest ingredients possible.

And thus little to no artificial additives or flavorings.

At our local market, the store brand was the best choice.

Wild-caught salmon from Alaska and Washington are more sustainably fished.

And have a larger, more stable population.

Tip: To skin a salmon fillet, place on a clean cutting board, skin side down.

Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin.

Holding the skin down firmly with your other hand.

Gently push the blade along at a 30° angle.

Separating the fillet from the skin without cutting through either.


per serving

Calories: 115

Fiber: 2 g.

Fat: 5 g.

Saturated Fat: 1 g.

Carbohydrates: 4 g.

Protein: 15 g.

Sodium: 552 mg.

Monounsaturated Fat: 2 g.

Cholesterol: 27 g.

Potassium: 496 mg.

Nutrition Bonus: Vitamin-C (50% daily value), Vitamin-A (25% dv), source of omega-3s.

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