alive logo

Salmon Chowder

Serves 8.


    Salmon Chowder

    Rustle up a big pot of this hearty chowder, and you’ll be spooning up a nutritional windfall all week long. Canned salmon may seem like a step-down ingredient, but it holds up better in leftovers than fresh fish. And canned wild sockeye or pink salmon are sustainable catches of the day that are chock full of heart-healthy omega-3 fats.



    The chowder will keep for 5 days if chilled, and serving leftovers is as easy as warming up the chowder in a saucepan until liquid is steaming—don’t let the mixture boil, or the quality of the ingredients will degrade.

    Leftover magic

    One way to make leftovers as desirable as fresh-prepared is to elevate their presentation. When plating that second-day stew, use bowls and cutlery that you’d proudly display on social media and then make sure to adorn the dish with something lively, such as chopped herbs, a drizzle of olive oil, or some toasted nuts.


    Salmon Chowder


    • 2 Tbsp (30 mL) unsalted butter
    • 1 large onion, diced
    • 1/2 tsp (2 mL) salt
    • 1 1/2 lb (750 g) sweet potato, peeled and cubed
    • 2 large carrots, chopped
    • 1 large red bell pepper, chopped
    • 3 celery stalks, sliced
    • 4 garlic cloves, minced
    • 2 Tbsp (30 mL) no-salt-added tomato paste
    • 1/2 tsp (2 mL) crushed red pepper flakes
    • 1 cup (250 mL) white wine
    • 4 cups (1 L) low-sodium chicken or vegetable broth
    • 2 - 170 g cans sockeye salmon, drained
    • 1 cup (250 mL) evaporated milk
    • 1 cup (250 mL) frozen green peas
    • Zest of l lemon
    • 1/2 cup (125 mL) chopped dill


    Per serving:

    • calories270
    • protein14g
    • fat9g
      • saturated fat4g
      • trans fat0g
    • carbohydrates29g
      • sugars8g
      • fibre5g
    • sodium363mg



    In 4 L large saucepan, heat butter over medium heat. Add onion and salt; heat until onion has softened and turned golden, about 6 minutes. Add sweet potato and carrots; heat for 5 minutes. Add bell pepper, celery, and garlic; heat for 3 minutes. Add tomato paste and red pepper flakes; heat for 30 seconds. Pour wine into pan, bring to a boil, and simmer for 2 minutes. Add broth, bring to a boil, reduce heat to medium-low, and simmer, covered, for 15 minutes, or until potato and carrot are tender.


    Break salmon into chunks and add to pan along with evaporated milk, green peas, and lemon zest; heat for 3 minutes, but do not bring to a boil. Stir in dill. Serve chowder topped with freshly cracked black pepper.


    Like this recipe?

    This recipe is part of the Batch Play collection.



    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.