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Salmon Chowder (makes 6 servings) |
Ingredients:
- 1 lb. chum salmon fillets, boneless and skinless
- 1 cup onion, chopped
- 1 cup potato, diced
- 1/4 cup celery, chopped
- 1 tablespoon oil
- 2 tablespoons water
- 2 tablespoons flour
- 1/4 teaspoon pepper
- 1/4 teaspoon dried dill
- 1 can (8 oz.) stewed tomatoes
- 2 cans (13 oz. each) evaporated skim milk
- 1/2 cup part-skim mozzarella cheese, grated
- 2 tablespoons fresh parsley, chopped
Directions:
- Cut salmon into 1-inch chucks and set aside.
- In a medium-sized saucepan, heat oil and sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
- Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
- Stir in cheese and parsley.
TEXT VERSION OF NUTRITION FACTS: Serving Size: 1/6 of recipe (323 g) Servings Per Recipe: 6 |
|
Amount per serving |
| Calories |
294 |
| Calories from fat |
64 |
| Total Fat |
7 g |
| Saturated Fat |
2 g |
| Cholesterol |
66 mg |
| Sodium |
331 mg |
| Total Carbohydrates |
27 g |
| Dietary Fiber |
1 g |
| Sugars |
0 g |
| Protein |
29 g |
| Vitamin A |
20% |
| Vitamin C |
20% |
| Calcium |
50% |
| Iron |
8% | | |
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