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Ingredients
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1 ½ pounds fresh or frozen skinless salmon fillets or three 6- to 7.5-oz. cans skinless, boneless salmon, drained and flaked
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1 ½ cups water
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2 tablespoons olive oil
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¾ cup chopped red or orange sweet pepper
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¼ cup thinly sliced green onions (white and green parts separated)
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3 tablespoons all-purpose flour
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3 ½ cups low-sodium vegetable broth or stock
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3 cups 1/2-inch pieces red-skinned potatoes
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2 ½ cups low-fat milk
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½ teaspoon salt
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½ teaspoon black pepper
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1/4 to 1/2 teaspoon ground ancho chile pepper or chili powder
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2 cups frozen whole kernel corn, thawed
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1 teaspoon lime zest
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1 Chopped avocado and/or lime wedges
Directions
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Thaw salmon, if frozen. Rinse salmon fillets; pat dry. To poach fillets, in a large skillet bring the water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes easily. Remove from skillet, discarding liquid. Flake salmon into 1/2-inch pieces (If using canned salmon, skip this step and omit the water).
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In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions; cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.
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Gradually stir in broth. Add potatoes, milk, salt, black pepper and ground ancho pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add corn; cook and stir 2 minutes more. Gently stir in poached or canned salmon and lime zest; heat through.
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Top servings with green parts of onions and, if desired, avocado, lime wedges and/or additional ground ancho pepper.
Tips
Tip: To freeze, transfer cooled soup to a freezer container and freeze up to 3 months. To serve, thaw in refrigerator overnight. Reheat in a covered Dutch oven over low, stirring occasionally.
Nutrition Facts (per serving)
280 | Calories |
10g | Fat |
25g | Carbs |
22g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 1/4 cups each | |
Calories 280 | |
% Daily Value * | |
Total Carbohydrate 25g | 9% |
Dietary Fiber 3g | 9% |
Total Sugars 8g | |
Protein 22g | 44% |
Total Fat 10g | 13% |
Saturated Fat 2g | 10% |
Cholesterol 51mg | 17% |
Vitamin A 858IU | 17% |
Vitamin C 49mg | 54% |
Folate 52mcg | 13% |
Sodium 287mg | 12% |
Calcium 127mg | 10% |
Iron 2mg | 9% |
Magnesium 50mg | 12% |
Potassium 855mg | 18% |
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.