Healthy Salmon Corn Chowder
Dive into a bowl of cozy comfort with this Healthy Salmon Corn Chowder, a lighter twist on a classic comfort food that doesn’t skimp on flavor. Bursting with wholesome ingredients like tender salmon, sweet corn, and creamy coconut milk, this satisfying soup is both nourishing and indulgent. Diced russet potatoes, hearty vegetables, and a fragrant blend of smoked paprika and thyme create a rich, velvety base that's partially blended for the perfect balance of texture. Ready in just 45 minutes, this gluten-free recipe is ideal for a wholesome weeknight dinner or meal prep. Garnished with fresh parsley for a pop of color and freshness, this salmon chowder proves that comfort food can be both delicious and nutrient-packed. Perfect for those seeking a healthy, dairy-free, and flavor-forward take on a traditional chowder recipe.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion (diced)
- 2 medium Carrots (diced)
- 2 stalks Celery stalks (diced)
- 3 cloves Garlic (minced)
- 2 large Russet potatoes (peeled and diced)
- 2 cups Sweet corn kernels
- 4 cups Low-sodium chicken or vegetable broth
- 1 cup Coconut milk (unsweetened, full-fat or light)
- 1 pound Fresh salmon fillet (cut into bite-sized pieces)
- 1 teaspoon Smoked paprika
- 1 teaspoon Thyme (fresh or dried)
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh parsley (chopped, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced potatoes, sweet corn kernels, smoked paprika, thyme, salt, and black pepper to the pot. Stir to combine the ingredients.
Pour in the chicken or vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 15-20 minutes or until the potatoes are tender when pierced with a fork.
Use an immersion blender to partially blend the soup, leaving some chunks of vegetables for texture (optional).
Stir in the coconut milk and bring the soup back to a gentle simmer.
Add the salmon pieces to the pot and cook for 5-7 minutes, or until the salmon is fully cooked and flakes easily with a fork.
Taste and adjust seasoning with additional salt and pepper, if needed.
Ladle the chowder into bowls and garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 73 mg | 24% | |
| Sodium | 752 mg | 33% | |
| Total Carbohydrate | 58.0 g | 21% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 13.0 g | ||
| Protein | 35.1 g | 70% | |
| Vitamin D | 14.9 mcg | 75% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 1763 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
