Southwest-spiced salmon chowder is a lighter take on the classic that’s still bursting with flavor. Enjoy a hearty bowl with red-skin potatoes, corn, and avocado!
Traditional chowders are rich, hearty dishes thanks to ingredients like evaporated milk or heavy cream. Oftentimes, I find myself in the mood for all those wonderful flavors without the usual heaviness.
This southwest-spiced salmon chowder is a lighter version of the classic dish that still includes all that savory taste we love! Rich salmon, tender potatoes, corn, and bell pepper come together for a satisfying meal full of healthy fats.
I know that some people with diabetes prefer to stay away from starchy potatoes and corn, which I understand. Everyone’s diabetes is different. You can certainly omit those ingredients if you prefer.
There are about 21 grams of net carbs in a bowl of chowder, which works with my way of eating. I serve it with a leafy green salad tossed with Homemade Citrus Vinaigrette and I’m good to go!
However you choose to enjoy this lighter chowder, one thing is for sure: you’ll love the rich broth and tender salmon! It’s a high-protein meal that will give you energy for hours without weighing you down.
How to make southwest-spiced salmon chowder
For such a flavor-packed dish, this recipe is very straightforward. Simply cook the salmon, then the rest of the chowder comes together in one pot!
Step 1: Place the corn in a mesh strainer and run cold water over it. Set aside to drain and continue thawing.
Step 2: In an 8- or 10-inch skillet, bring 1 cup of water to boiling over medium-high heat.
Step 3: Add the salmon, cover, return to a boil, then reduce the heat to medium-low. Simmer for about 7 minutes or until the fish flakes easily with a fork. Remove from heat.
Step 4: In a 3½-quart saucepan or small stockpot, heat the oil over medium heat. Add the bell pepper and white parts of the scallions. Cook, stirring frequently, until the vegetables begin to soften.
Step 5: Combine the flour, salt, pepper, cayenne, and chili powder in a small bowl. Add the mixture to the saucepan and stir for 1 minute or until the flour is well incorporated.
Step 6: 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.
Step 7: Add the milk and corn to the saucepan, increase the heat to medium, and cook for an additional 2 minutes.
Step 8: Remove the salmon from the skillet and flake it with a fork. Gently stir the fish into the chowder and let it heat through.
Step 9: Spoon the chowder into 4 serving bowls, then top with the green parts of the scallions and the avocado.
I like to serve mine with a squeeze of lime juice for a little bit of brightness.
Tips for making this dish
Rinse the frozen corn in a strainer first, then let it sit while you do everything else. That way, it will thaw before you add it to the chowder. You can also stir the corn in the strainer to break it up if necessary.
Don’t chop the avocado until just before serving. Otherwise, it will start to oxidize and turn brown, which never looks quite as appetizing.
In place of the cayenne and black pepper, you could also use the McCormick spice blend Hot Shot! One less thing to measure is always a plus.
Don’t have any clam juice? Skip it and use two cups of broth instead.
Storage
This dish is best served immediately. If you do have leftovers, you can store them in an airtight container in the refrigerator for up to three days.
Want to prep this meal in advance? You can cook the salmon and make the base ahead of time. Cool both and refrigerate separately, covered, for up to three days.
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.
Other healthy salmon recipes
There are so many health benefits to eating salmon. And when prepared the right way, it can be the base for some truly mouth-watering dishes! Here are a few of my favorite salmon recipes I know you’ll love:
- Broiled Salmon with Onion Marmalade over Greens
- Salmon Tacos with Kale, Collards and Lemon-Tomato Vinaigrette
- Smoked Salmon Spread
Looking for even more healthy weeknight inspiration? Check out this roundup of my favorite low-carb dinner recipes for diabetics!
When you’ve tried this chowder, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Southwest-Spiced Salmon Chowder
Ingredients
- ¾ pound salmon fillets (skin removed)
- ¾ cup frozen corn
- 1 tablespoon extra-virgin olive oil
- ½ medium red or orange bell pepper (finely chopped)
- 3 medium scallions *(thinly sliced, white and green parts separated)
- 1½ tablespoons white, wheat, or all-purpose flour
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon cayenne pepper
- ¼ teaspoon chili powder
- 8 ounces clam juice
- 1 cup low-sodium vegetable broth or seafood stock
- 6 ounces small red-skinned potatoes (cut into 1-inch pieces)
- 1 cup 1% milk
- 1 medium avocado (chopped just before serving)
- 1 lime (cut into wedges)
Instructions
- Place the corn in a mesh strainer and run cold water over it. Set aside to drain and continue thawing.¾ cup frozen corn
- In an 8- or 10-inch skillet, bring 1 cup of water to boiling over medium-high heat.
- Add the salmon, cover, return to a boil, then reduce the heat to medium-low. Simmer for about 7 minutes or until the fish flakes easily with a fork. Remove from heat.¾ pound salmon fillets
- In a 3½-quart saucepan or small stockpot, heat the oil over medium heat. Add the bell pepper and white parts of the scallions. Cook, stirring frequently, until the vegetables begin to soften.1 tablespoon extra-virgin olive oil, ½ medium red or orange bell pepper, 3 medium scallions
- Combine the flour, salt, pepper, cayenne, and chili powder in a small bowl. Add the mixture to the saucepan and stir for 1 minute or until the flour is well incorporated.1½ tablespoons white, wheat, or all-purpose flour, ¼ teaspoon kosher salt, ¼ teaspoon freshly ground black pepper, ¼ teaspoon cayenne pepper, ¼ teaspoon chili powder
- 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.8 ounces clam juice, 1 cup low-sodium vegetable broth or seafood stock
- Add the milk and corn to the saucepan, increase the heat to medium, and cook for an additional 2 minutes.1 cup 1% milk
- Remove the salmon from the skillet and flake it with a fork. Gently stir the fish into the chowder and let it heat through.
- Spoon the chowder into 4 serving bowls, then top with the green parts of the scallions and the avocado.1 medium avocado, 1 lime
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!