UnlockFood.ca
Français

Corn, Sweet Potato and Salmon Chowder

Makes 4 servings

Preparation Time: 10 min
Cooking Time: 20 min

Warm and comforting chowder is even better with the bright colour and flavour of sweet potatoes and salmon. The touch of lemon brightens the flavour even more. Serve with a slice of whole grain bread and a green salad for a complete meal.

Ingredients

2 tsp vegetable oil 10 mL
1  onion, finely chopped 1 
1  clove garlic, minced 1 
1 tsp dried dill weed 5 mL
  Pepper  
1  sweet potato, peeled if desired and cut into 1/2-inch (1 cm) cubes (about 2 cups/500 mL) 1 
1 1/2 cup corn kernels (fresh or frozen, thawed) 375 mL
2 cups water 500 mL
1/4 cup all-purpose flour 50 mL
2 cups 1% milk 500 mL
12 oz skinless salmon fillet, cut into chunks 375 g
1 tsp grated lemon zest 5 mL
3 tbsp freshly squeezed lemon juice 45 mL

Instructions

Step 1
In a large pot, heat oil over medium heat. Sauté onion, garlic, dill and 1/4 tsp (1 mL) pepper for about 5 minutes or until onions are softened. Stir in potatoes, corn and water; bring to a boil over high heat. Cover, reduce heat to medium-low and simmer for 5 to 10 minutes or until potatoes are almost tender.

Step 2
Increase heat to medium. Whisk flour into milk and gradually stir into pot. Stir in salmon. Simmer, uncovered and stirring often but gently, for about 5 minutes or until salmon is firm and opaque and soup is thickened (do not let boil). Stir in lemon zest and juice and season to taste with pepper. Ladle into warmed bowls.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 383
Fat / Lipides 17 g
Saturated / saturés 4 g
+ Trans / trans
Cholesterol / Cholestérol 58 mg
Sodium / Sodium 131 mg
Carbohydrates / Glucides 33 g
Fiber / Fibres 3 g
Sugars / Sucres 10 g
Protein Protéines 27 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Recipe provided by Dairy Farmers of Canada.

Crowd-pleasing Chickpea and Carrot Salad

Icy Yogurt Pops