Salmon and Tomato Chowder
Chowder is a classic meal-in-a-bowl. This salmon and tomato version is flavoured with lean bacon, leeks and tomatoes and thickened with potatoes, all of which provide the perfect background for the protein-packed salmon.
Ingredients
1 fillet (196 g) skinless salmon
1 bay leaf
1 1/4 cups fish or vegetable stock
2 1/2 cups low-fat (1%) milk
1 tablespoon unsalted butter
1 teaspoon sunflower oil
1 large onion, finely chopped
1 leek, chopped
1 thick slice Canadian bacon, about 28 g, rind removed and chopped
2 medium potatoes, peeled and diced
1 large tomatoes, skinned, seeded and diced
3 tablespoons chopped parsley
4 tablespoons nonfat sour cream
Salt and black pepper
Directions
- Put salmon fillet and bay leaf in a large saucepan. Pour stock over and add some milk, if needed, to cover fish with liquid. Slowly bring to boil over medium heat. Reduce heat, cover, and simmer 6 minutes or until fish flakes easily. Remove salmon with slotted spoon, break into large flakes, discard any bones, and set meat aside. Pour cooking liquid (with bay leaf) into a measuring jug or large bowl and reserve.
- In saucepan over low heat, melt butter with oil. Add onion, leek and bacon, and sauté 10 minutes or until soft. Add potatoes and sauté mixture 2 minutes.
- Add reserved cooking liquid and remaining milk. Bring to boil, half-covered saucepan, and simmer, stirring occasionally, 8 minutes. Add diced tomatoes and simmer 4 minutes or until potatoes have become tender, but have not started to disintegrate.
- To thicken chowder, remove a ladleful or two and puree it in a bowl with a handheld blender, or in a food processor. Return to soup in saucepan and mix well. Stir in flaked salmon and 2 tablespoons parsley. Simmer until chowder is piping hot, 1 to 2 minutes longer. Discard bay leaf and season with salt and pepper to taste.
- Ladle salmon and tomato chowder into warmed serving bowls. Top each with 1 tablespoon nonfat sour cream, swirling it around, and add a sprinkling of remaining chopped parsley.
The Ultimate Soup Cookbook, Reader's Digest
