MAKES: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 25 minutes
This fragrant salmon chowder is very low in carbs—no potatoes or flour necessary!—and high in heart-healthy omega-3 fats. And it’s a guaranteed crowd-pleaser on snowy, wintery nights.
Ingredients
11/2 pounds (680 g) skinless salmon or canned salmon
2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
1 medium (110 g/3.9 oz) yellow onion, diced
3 cloves garlic, minced
1 medium (120 g/4.2 oz) yellow bell pepper, sliced
2 large (128 g/4.5 oz) celery stalks, sliced
1 medium (200 g/7.1 oz) zucchini, diced
3 cups (720 ml) fish stock, clam juice, or chicken stock
2 bay leaves
11/2 cups (360 ml) heavy whipping cream or coconut milk
2 tablespoons (30 ml) fresh lemon juice
2 tablespoons (8 g/0.3 oz) freshly chopped dill
3/4 teaspoon fine sea salt, or to taste
Ground black pepper
Instructions
Dice the salmon into about 1-inch (2.5-cm) pieces (or add the canned salmon at the end of the cooking process). In a large heavy-based pot greased with ghee, cook the onion over medium-high heat for 5 to 8 minutes, stirring frequently. Add the garlic, pepper, celery, and zucchini. Add the stock and bay leaves, bring to a boil, and cook, covered, over medium-low heat for about 8 minutes, or until the vegetables are tender. Reduce the heat to low, add the salmon, and slowly pour in the cream. Once simmering, cook for 5 to 7 minutes, or until the salmon is cooked through and begins to break up.
Remove the bay leaves, and add the lemon juice, dill, salt, and pepper to taste. To store, let it cool, and place in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
NUTRITION FACTS PER SERVING (11/2 CUPS/360 ML)):
Total carbs: 26.9 g / Fiber: 1.6 g / Net carbs: 5.3 g / Protein: 29.1 g / Fat: 37.2 g / Energy: 487 kcal
Macronutrient ratio: Calories from carbs (5%), protein (25%), fat (70%)
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