Ingredients
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1 tablespoon canola oil
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⅓ cup chopped carrot
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⅓ cup chopped celery
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4 cups reduced-sodium chicken broth
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1 ½ cups water
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1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
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2 1/2 cups frozen cauliflower florets, thawed and coarsely chopped
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3 tablespoons chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives
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1 1/3 cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes
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1/4 cup chopped fresh dill, or 2 teaspoons dried tarragon
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1 tablespoon Dijon mustard
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¼ teaspoon salt
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Freshly ground pepper to taste
Directions
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Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.
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Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.
Tips
Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
Instant mashed potato flakes is not a product that we typically use in our recipes, but we love how it gives creamy texture to soup without adding extra fat. Look for a brand that has the fewest ingredients possible (and therefore little to no artificial additives or flavoring). At our local market, the store brand was the best choice.
Nutrition Facts (per serving)
178 | Calories |
6g | Fat |
17g | Carbs |
17g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size about 1 1/2 cups | |
Calories 178 | |
% Daily Value * | |
Total Carbohydrate 17g | 6% |
Dietary Fiber 2g | 8% |
Total Sugars 2g | |
Protein 17g | 34% |
Total Fat 6g | 7% |
Saturated Fat 1g | 5% |
Cholesterol 27mg | 9% |
Vitamin A 1395IU | 28% |
Vitamin C 29mg | 33% |
Folate 47mcg | 12% |
Sodium 237mg | 10% |
Calcium 49mg | 4% |
Iron 1mg | 7% |
Magnesium 27mg | 6% |
Potassium 499mg | 11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.