Did you resolve to eat more fish in the new year? Me too. Salmon is one of the few fish I actually enjoy eating and, fortunately, it’s loaded with good stuff like omega-3 fatty acids and vitamin B12. I especially like it in this Southwest-Spiced Salmon Chowder.
Some of you will glance over the recipe and think “potatoes? corn? I can’t eat this.” And maybe that’s true… for you. (Everyone’s diabetes is different.) One bowl of this chowder clocks in at 31g carb and that works okay for me. I serve it with a leafy green salad tossed with Homemade Citrus Vinaigrette and I’m good to go.
Tips for Making Salmon Chowder
- Rinse the frozen corn in a strainer and let it sit while you do everything else. It will thaw before you add it to the chowder.
- Cooking the salmon separately keeps it nice and moist.
- Don’t chop the avocado until just before serving or it will turn brown.
- There is a black and red pepper blend made by McCormick called Hot Shot! You can use 1/2 teaspoon (or more) of it instead of 1/4 teaspoon each of black and cayenne pepper. One less thing to measure!
- If you don’t have any clam juice, skip it and use 2 cups of broth instead.
- Cook the salmon and make the base ahead of time. When you’re ready to eat, combine it all in a pot and warm it up for a quick meal.
Recipe Card
Southwest-Spiced Salmon Chowder
Lightened up salmon chowder featuring corn, red-skin potatoes, avocado, and Southwestern spices with loads of heart-healthy fat
Servings:4
Ingredients
- 3/4 pound salmon fillets skin removed
- 1 cup frozen corn
- 1 tablespoon extra-virgin olive oil
- 1/2 medium red or orange bell pepper finely chopped
- 3 medium scallions thinly sliced, white and green parts separated
- 1 1/2 tablespoons white wheat or all-purpose flour
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon chili powder
- 8 ounces clam juice
- 1 cup low-sodium vegetable broth or seafood stock
- 8 ounces small red-skinned potatoes about 3, cut into 1-inch pieces
- 1 cup 1% milk
- 1 medium avocado chopped just before serving
- 1 lime cut into wedges
Instructions
- In an 8- or 10-inch skillet, bring 1 cup water to boiling over medium-high heat. Add the salmon, cover, return to a boil, then reduce heat to medium-low. Simmer for about 7 minutes or until the fish flakes easily with a fork. (Make sure the water continues to bubble; if it doesn't, increase the heat.) Remove from heat.
- Place the corn in a mesh strainer and run cold water over it. Let it drain and continue thawing while you proceed with the recipe.
- In a 3 1/2-quart saucepan or small stockpot, heat the oil over medium heat. Add the bell pepper and white parts of scallions. Cook, stirring frequently, until the vegetables begin to soften. Combine the flour, salt, pepper, cayenne, and chili powder in a small bowl. Add the flour mixture to the saucepan and stir for an additional 1 minute or until flour is well incorporated.
- Gradually stir in the clam juice and broth, scraping up the bits from the bottom of the pan. Add the potatoes, cover, and bring the mixture to a boil over high heat. Reduce the heat to medium-low and simmer, stirring occasionally, for about 15 minutes or until the potatoes are tender.
- Stir the corn in the strainer to break it up. Add the milk and corn to the saucepan, increase the heat to medium, and cook for an additional 2 minutes.
- Remove the salmon from the skillet and flake it with a fork. Gently stir it into the chowder and let it heat through.
- Spoon the chowder into 4 serving bowls and top with the green parts of the scallions and the avocado. Serve with a squeeze of lime juice.
Recipe Notes
Don't chop the avocado until just before serving or it will turn brown.
If you don't have any clam juice, skip it and use 2 cups broth instead.
Make-Ahead Tip: Cook the salmon (step 1) and make the chowder base (steps 2 through 5). Cool both and refrigerate separately. When you're ready to eat, flake the salmon and combine it with the chowder in a saucepan. Heat until warm, then serve with scallions, chopped avocado, and lime juice.
Nutrition Info Per Serving
Nutrition Facts
Southwest-Spiced Salmon Chowder
Amount Per Serving (1.25 cups)
Calories 418
Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 5g31%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
Cholesterol 50mg17%
Sodium 282mg12%
Potassium 1026mg29%
Carbohydrates 31g10%
Fiber 6g25%
Sugar 9g10%
Protein 24g48%
Vitamin A 750IU15%
Vitamin C 47.9mg58%
Calcium 100mg10%
Iron 2.3mg13%
Net carbs 25g
* Percent Daily Values are based on a 2000 calorie diet.
This chowder looks great! Will you be doing any Keto or Dash recipes? Have both going on in my family. Would love a combination of the two of them to ease cooking. TIA kat
Hi Kat – I’ll try to learn more about Keto and Dash (sounds like a good name for a band!) and develop some recipes. Thanks for the suggestion!