4
6 ratings

Salmon Chowder

Our favorite soup with a twist
Salmon Chowder

I love chowders, and this one is quick and easy to make. Salmon is one of the best fish sources of anti-inflammatory omega-3 fat, an essential fat that supports gut health. The added bonus? Kids love it, too!

This recipe is from - The Secret Life of Your Microbiome - Why Nature and Biodiversity are Essential to Health and Happiness (www.newsociety.com/Books/S/The-Secret-Life-of-Your-Microbiome), by Susan L. Prescott, MD, PhD and Alan C. Logan, ND and of course that it’s Marlies Venier’s recipe.

Ingredients

  • 4 Tablespoons coconut oil
  • 1 large onion, sliced
  • 3 large carrots, diced
  • 3 celery stalks, diced
  • 1 Cup kale
  • 4 potatoes, cut into quarters
  • 2 Cups coconut milk
  • 1 Cup chicken broth
  • 1 bay leaf
  • 1 Pound wild salmon fillets
  • salt and pepper to taste
  • handful of parsley

Directions

Place a large pot over medium heat, and add 2 tbsp. oil. Add the onion, carrots, celery, kale, and potatoes. Sauté for 8 minutes.

Add the milk, broth, and bay leaf. Bring to a simmer and continue to cook.

In a large frying pan, add the remaining 2 tbsp. oil and cook the salmon, skin side down, until crisp and brown. Flip and cook the other side for about 2 minutes. Remove and discard the skin. Chop the salmon and add it to the pot.

Poach the salmon for about 10–12 minutes. Make sure the potatoes are tender before serving. Add salt and pepper to taste.

Serve in bowls garnished with parsley.

Nutritional Facts
Servings4
Calories Per Serving742
Total Fat46g70%
Sugar7gN/A
Saturated35g100%
Cholesterol53mg18%
Protein34g68%
Carbs54g18%
Vitamin A540µg60%
Vitamin B125µg79%
Vitamin B61mg74%
Vitamin C61mg100%
Vitamin D10µg3%
Vitamin E1mg7%
Vitamin K113µg100%
Calcium149mg15%
Fiber8g32%
Folate (food)103µgN/A
Folate equivalent (total)103µg26%
Iron7mg39%
Magnesium159mg40%
Monounsaturated5gN/A
Niacin (B3)13mg64%
Phosphorus589mg84%
Polyunsaturated3gN/A
Potassium2061mg59%
Riboflavin (B2)0.3mg20.6%
Sodium1498mg62%
Thiamin (B1)0.4mg27.6%
Zinc2mg14%