Salmon Chowder
- Number of Servings: 1
Ingredients
1 cup onion, chopped
1 cup potato, diced
1/4 cup celery, chopped
1 tablespoon olive oil
2 tablespoons water
2 tablespoons whole wheat flour
1/4 teaspoon dried dill
1 can (8 oz.) stewed tomatoes
2 cans (13 oz. each) evaporated skim milk
1/2 cup part-skim mozzarella cheese, grated
2 tablespoons fresh parsley, chopped
- 1 lb. chum salmon fillets, boneless and skinless
1. Cut salmon into 1-inch chucks and set aside.
2. In a medium-sized saucepan, heat oil and sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
3. Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
4. Stir in cheese and parsley.
Serves 6.
Reprinted with permission by Public Health – Seattle & King County
2. In a medium-sized saucepan, heat oil and sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
3. Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
4. Stir in cheese and parsley.
Serves 6.
Reprinted with permission by Public Health – Seattle & King County
Nutritional Info Amount Per Serving
- Calories: 407.5
- Total Fat: 20.8 g
- Cholesterol: 100.0 mg
- Sodium: 363.4 mg
- Total Carbs: 21.4 g
- Dietary Fiber: 2.0 g
- Protein: 33.8 g
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