Low Fat Salmon Bisque
Indulge in a comforting bowl of Low Fat Salmon Bisque, a creamy yet guilt-free twist on the classic seafood soup. This lightened-up recipe features tender flaked salmon, sautéed aromatics like onion, celery, and garlic, and a velvety base thickened with whole wheat flour and enriched with low-fat evaporated milk. Smoky paprika and tomato paste add depth, while fresh parsley provides a vibrant finishing touch. With just 15 minutes of prep time and a simple simmering process, this heart-healthy salmon bisque is a quick and satisfying choice for weeknight dinners or elegant gatherings. Pair each bowl with a lemon wedge for a zesty pop, and savor the perfect balance of rich flavor and wholesome ingredients.
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Recipe Information
Ingredients
- 400 grams salmon fillets
- 1 tablespoon olive oil
- 1 medium, finely chopped yellow onion
- 1 medium, finely chopped celery stalk
- 1 medium, peeled and finely chopped carrot
- 2 cloves, minced garlic
- 2 tablespoons tomato paste
- 2 tablespoons whole wheat flour
- 4 cups low-sodium fish stock or vegetable broth
- 1 whole bay leaf
- 1 teaspoon smoked paprika
- 1 cup low-fat evaporated milk
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 4 slices, for serving (optional) lemon wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, celery, and carrot. Sauté for 5-7 minutes until softened.
Stir in the garlic and tomato paste, and cook for another 1-2 minutes until fragrant.
Sprinkle the flour over the vegetables and stir well to combine. Cook for 1-2 minutes to remove the raw flour taste.
Gradually pour in the fish stock or vegetable broth, stirring constantly to avoid lumps.
Add the bay leaf and smoked paprika, then bring the mixture to a simmer.
Lower the heat to medium-low and simmer for 15 minutes, allowing the flavors to meld together.
While the soup simmers, season the salmon fillets with a pinch of salt and pepper. Cook them in a skillet over medium-high heat until just cooked through, about 3-4 minutes per side. Remove from heat, let cool slightly, and flake into small pieces with a fork.
Remove the bay leaf from the pot and use an immersion blender to purée the soup until smooth (or carefully transfer batches to a countertop blender).
Stir in the low-fat evaporated milk, flaked salmon, salt, and pepper. Warm through gently, taking care not to boil.
Taste and adjust seasoning as needed.
Ladle the bisque into bowls and garnish with fresh parsley. Serve with lemon wedges on the side, if desired.
Nutrition Facts
Calories |
1301 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.0 g | 86% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 3140 mg | 137% | |
| Total Carbohydrate | 74.2 g | 27% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 37.4 g | ||
| Protein | 107.7 g | 215% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 555 mg | 43% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1688 mg | 36% | |
*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.
