Salmon Chowder with Dill

This fish soup is so rich you won’t believe how well it fits into your weight-loss plan. Light cream cheese is the secret ingredient that imparts a delicious creamy texture without contributing excess calories or fat.

Extra health benefit: Stronger immunity

Times: Prep: 25 min.; Cooking: 14 min.
Makes: 4 main-dish servings
Per serving:
Calories: 303
Fat: 7.9 g. (23% of calories)
Fiber: 3.9 g.
Cholesterol: 39 mg.
Sodium: 206 mg.
  • 8 ounces skinless salmon fillets (about 1/2-inch thick)
  • 4 cups defatted chicken stock or low-sodium chicken broth
  • 2 teaspoons dried dillweed
  • 1/8 teaspoon garlic powder
  • 3 medium potatoes, peeled and cut into 1/2-inch pieces
  • 1 cup frozen peas
  • 1 medium leek, thinly sliced
  • 3 ounces light cream cheese, softened
  • 1/2 cup skim milk
  • 1/4 cup unbleached flour
  • cracked black pepper

Remove and discard the bones from the salmon and cut it into 1-inch pieces; set aside.

In a large saucepan, combine the stock or broth, dillweed and garlic powder. Cover and bring to a boil. Stir in the potatoes, peas and leeks. Return to a boil, then reduce the heat. Cover and simmer about 10 minutes or until the potatoes are almost tender. Stir in the salmon. Cover and simmer about 3 minutes more or until the fish flakes easily when tested with a fork.

In a small bowl, stir together the cream cheese, milk and flour. Stir about 1/2 cup of the hot soup into the cream cheese mixture. Then stir the cream cheese mixture into the soup in the saucepan. Bring to a boil, stirring constantly, then reduce the heat. Cook for 1 minute more. Sprinkle with the pepper before serving.

Chef’s note: In a pinch, you can substitute canned salmon for the fresh fish. Before adding it, drain it well and remove the skin. Flake the flesh and crush the bones (which are soft enough to eat and contribute valuable calcium). Then add the salmon at the very end and cook for 1 minute to heat through.

What you have in your mind?