Corn and Salmon Chowder Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 large onion, thinly sliced
1 medium fennel bulb, see note below
1/2 cup carrot, peeled and finely chopped
2 garlic cloves, minced
1 bay leaf
2 cups vegetable broth
8 oz russet potatoes, peeled , cut into 1/2-inch pieces
2 cups low-fat milk
1 1/2 cups frozen corn, thawed
12 oz salmon fillets, skinned , cut into 1-inch pieces

Directions:

Trim the fennel bulb halved lengthwise and thinly slice. Chop 2 tablespoons fronds and reserve.
Heat oil in heavy large pot over medium heat.
Add onion, sliced fennel, carrot, garlic and bay leaf and sauté until vegetables are light golden, about 7 minutes.
Reduce heat to medium-low, cover and cook until vegetables are tender, stirring occasionally, about 10 minutes.
Add broth and potato and bring to boil. Reduce heat, cover and simmer until potato is tender, about 12 minutes.
Purée milk and 1 cup corn in blender.
Add corn purée, remaining 1/2 cup corn and salmon to pot.
Simmer uncovered over medium heat just until salmon is opaque in center, about 5 minutes.
Discard bay leaf.
Season with salt and pepper.
Ladle chowder into bowls.
Sprinkle with reserved chopped fennel fronds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	612.97 Kcal (2566 kJ)
Calories from fat	199.21 Kcal
		% Daily Value*
Total Fat	22.13g	34%
Cholesterol	109.86mg	37%
Sodium	1616.97mg	67%
Potassium	1440.24mg	31%
Total Carbs	67.75g	23%
Sugars	19.43g	78%
Dietary Fiber	6.28g	25%
Protein	37.39g	75%
Vitamin C	19mg	32%
Vitamin A	0.2mg	5%
Iron	5.1mg	28%
Calcium	326.2mg	33%

Amount Per 100 g
Calories	103.45 Kcal (433 kJ)
Calories from fat	33.62 Kcal
		% Daily Value*
Total Fat	3.74g	34%
Cholesterol	18.54mg	37%
Sodium	272.9mg	67%
Potassium	243.07mg	31%
Total Carbs	11.43g	23%
Sugars	3.28g	78%
Dietary Fiber	1.06g	25%
Protein	6.31g	75%
Vitamin C	3.2mg	32%
Iron	0.9mg	28%
Calcium	55.1mg	33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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