Salmon Chowder

    45 mins

    A chowder is a classic American meal-in-a-bowl soup. The name is derived from the French word chaudière, meaning ‘stew-pot’. This delicious chowder is flavoured with lean bacon, onions and tomatoes and thickened with potatoes, all of which provide the perfect background for tender flakes of salmon. Try it with sourdough bread.

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    Makes: 4 

    • 200 g piece of skinless salmon fillet
    • 1 bay leaf
    • 300 ml fish or vegetable stock
    • 600 ml semi-skimmed milk
    • 15 g unsalted butter
    • 1 tsp sunflower oil
    • 1 large onion, finely chopped
    • 1 green onion, chopped
    • 1 thick rasher back bacon, about 30 g, derinded and chopped
    • 340 g potatoes, peeled and diced
    • 340 g tomatoes, skinned, seeded and diced
    • 3 tbsp chopped parsley
    • 4 tbsp curd
    • salt and pepper

    Prep:15min  ›  Cook:30min  ›  Ready in:45min 

    1. Put the salmon in a large saucepan with the bay leaf. Pour over the stock and add some of the milk, if needed, so the fish is covered with liquid. Slowly bring to the boil, then cover the pan and simmer over a low heat for 6–7 minutes or until the fish will flake easily. Remove the salmon with a draining spoon and break into large flakes, discarding any bones. Set aside. Pour the cooking liquid (with the bay leaf) into a jug or bowl and reserve.
    2. Heat the butter and oil in the saucepan. Add the onion, leek and bacon, and cook over a low heat for 10 minutes or until soft, stirring frequently. Add the potatoes and cook for a further 2 minutes, stirring constantly.
    3. Pour over the reserved cooking liquid and add the remaining milk. Bring to the boil, then half-cover the pan with a lid and simmer for 8 minutes, stirring occasionally. Add the tomatoes and cook for a further 3–4 minutes or until the potatoes are just tender, but have not started to disintegrate.
    4. To thicken the soup, remove a ladleful or two and purée it in a bowl with a hand-held blender, or in a food processor, then return it to the soup in the pan and mix well.
    5. Stir in the flaked salmon and 2 tbsp of the parsley. Simmer gently for 1–2 minutes or until the soup is piping hot. Discard the bay leaf. Season with salt and pepper to taste.
    6. Ladle the soup into warmed serving bowls. Top each serving with 1 tbsp yogurt, swirling it round, and add a sprinkling of the remaining chopped parsley. Serve hot.

    Each serving provides

    B6, B12, C, E, A, B1, B2, folate, niacin, calcium, potassium, selenium, zinc, copper, iron

    Plus points

    *Salmon is an excellent source of protein as well as of vitamins B6 and B12 and the minerals selenium and potassium. It also offers heart-healthy fats.
    *Milk provides several important nutrients, most notably protein, calcium, phosphorus and many of the B vitamins. These nutrients are found in the non-fat part of milk, so lower fat varieties, such as semi-skimmed milk, actually contain more than full-fat milk.

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