Healthy Salmon Chowder
Healthy salmon chowder turns salmon, potatoes, corn, and simple vegetables into a creamy, bright bowl that tastes rich without feeling heavy.
This recipe uses milk and Greek yogurt instead of heavy cream, so the broth stays silky and light. The salmon cooks gently in the hot chowder until it flakes into tender pieces, while dill and lemon wake up every spoonful.
Why You’ll Love This Recipe
- It tastes creamy and comforting, but it uses simple, nourishing ingredients.
- The salmon turns tender and flaky without drying out.
- Potatoes, corn, carrots, and celery make the chowder hearty enough for dinner.
- It cooks in one pot, which keeps cleanup easy.
Fabian’s Budget & Health Tip: Use frozen salmon fillets if fresh salmon costs too much. Thaw them in the fridge overnight, pat them dry, and cut them into chunks. You can also use vegetable broth instead of seafood broth if that is what you already have.
Ingredients (Serves 4)
- 1 tablespoon olive oil (15 ml)
- 1 medium yellow onion, diced (about 150 g)
- 2 garlic cloves, minced (about 6 g)
- 2 medium carrots, diced (about 140 g)
- 2 celery stalks, diced (about 100 g)
- 3 medium potatoes, peeled or unpeeled, cut into bite size cubes (about 450 g)
- 1 1/2 cups corn, fresh or frozen (240 g)
- 4 cups vegetable or seafood broth (960 ml)
- 1 1/4 pounds salmon fillets, skin removed, cut into chunks (565 g)
- 1 cup milk (240 ml)
- 1/2 cup plain Greek yogurt (120 g)
- 2 tablespoons chopped fresh dill (8 g)
- 1 to 2 tablespoons fresh lemon juice (15 to 30 ml)
- 1 teaspoon fine salt, plus more to taste (6 g)
- 1/2 teaspoon black pepper (1 g)
Step-by-Step Instructions
1. Sauté the Vegetables
Warm the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 to 7 minutes, stirring often, until the onion looks glossy and the carrots start to soften.
Add the garlic and cook for 30 seconds. Stop when your kitchen smells sweet and garlicky, before the garlic turns brown.
2. Simmer the Potatoes and Corn
Add the potatoes, corn, broth, salt, and black pepper. Stir the bottom of the pot to lift up any flavorful bits.
Bring the broth to a gentle boil, then lower the heat. Simmer for 12 to 15 minutes, until the potatoes feel tender when pierced with a fork but still hold their shape.
3. Cook the Salmon Gently
Add the salmon chunks to the pot and keep the chowder at a low simmer. Cook for 4 to 6 minutes, just until the salmon turns opaque and flakes easily with a spoon.
Do not let the chowder boil hard here. A gentle simmer keeps the salmon soft and juicy.
4. Make It Creamy
Lower the heat to the smallest setting. Stir in the milk and warm it for 1 to 2 minutes, until the chowder looks creamy and steamy.
Spoon a little hot broth into the Greek yogurt and stir until smooth. Add this mixture back to the pot and stir gently. This helps the yogurt blend into the chowder without curdling.
5. Finish With Dill and Lemon
Turn off the heat. Stir in the dill and 1 tablespoon lemon juice. Taste the chowder. Add more lemon juice, salt, or pepper until it tastes bright, savory, and balanced.
Let it rest for 5 minutes before serving. The potatoes will thicken the broth slightly as it sits.
Expert Troubleshooting & FAQs
Why did my chowder curdle?
The heat was likely too high when you added the milk or Greek yogurt. Keep the chowder below a boil, and temper the yogurt with a little hot broth before stirring it into the pot.
Can I use frozen salmon?
Yes. Thaw frozen salmon in the fridge, pat it dry, and cut it into chunks. If you add it while still icy, it may release extra water and cook unevenly.
Can I use canned salmon?
Yes. Drain it well and fold it in near the end, after the potatoes are tender. Since canned salmon is already cooked, it only needs a few minutes to warm through.
How do I make the chowder thicker?
Mash a few potato pieces against the side of the pot and stir them back into the broth. You can also simmer the chowder uncovered for a few extra minutes before adding the salmon.
How should I store and reheat leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove over low heat, stirring often. Avoid boiling so the salmon stays tender and the yogurt stays smooth.
Estimated Nutritional Facts
These values are rough estimates per serving and will change based on your salmon, milk, broth, and yogurt.
- Calories: about 410
- Protein: about 34 g
- Carbs: about 39 g
- Fats: about 14 g
Healthy Salmon Chowder
Ingredients
- 1 tablespoon olive oil (15 ml)
- 1 medium yellow onion, diced (about 150 g)
- 2 garlic cloves, minced (about 6 g)
- 2 medium carrots, diced (about 140 g)
- 2 celery stalks, diced (about 100 g)
- 3 medium potatoes, peeled or unpeeled, cut into bite size cubes (about 450 g)
- 1 1/2 cups corn, fresh or frozen (240 g)
- 4 cups vegetable or seafood broth (960 ml)
- 1 1/4 pounds salmon fillets, skin removed, cut into chunks (565 g)
- 1 cup milk (240 ml)
- 1/2 cup plain Greek yogurt (120 g)
- 2 tablespoons chopped fresh dill (8 g)
- 1 to 2 tablespoons fresh lemon juice (15 to 30 ml)
- 1 teaspoon fine salt, plus more to taste (6 g)
- 1/2 teaspoon black pepper (1 g)
Instructions
- 1. Sauté the Vegetables. Warm the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 to 7 minutes, stirring often, until the onion looks glossy and the carrots start to soften. Add the garlic and cook for 30 seconds. Stop when your kitchen smells sweet and garlicky, before the garlic turns brown.
- 2. Simmer the Potatoes and Corn. Add the potatoes, corn, broth, salt, and black pepper. Stir the bottom of the pot to lift up any flavorful bits. Bring the broth to a gentle boil, then lower the heat. Simmer for 12 to 15 minutes, until the potatoes feel tender when pierced with a fork but still hold their shape.
- 3. Cook the Salmon Gently. Add the salmon chunks to the pot and keep the chowder at a low simmer. Cook for 4 to 6 minutes, just until the salmon turns opaque and flakes easily with a spoon. Do not let the chowder boil hard here. A gentle simmer keeps the salmon soft and juicy.
- 4. Make It Creamy. Lower the heat to the smallest setting. Stir in the milk and warm it for 1 to 2 minutes, until the chowder looks creamy and steamy. Spoon a little hot broth into the Greek yogurt and stir until smooth. Add this mixture back to the pot and stir gently. This helps the yogurt blend into the chowder without curdling.
- 5. Finish With Dill and Lemon. Turn off the heat. Stir in the dill and 1 tablespoon lemon juice. Taste the chowder. Add more lemon juice, salt, or pepper until it tastes bright, savory, and balanced. Let it rest for 5 minutes before serving. The potatoes will thicken the broth slightly as it sits.
