Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This salmon chowder combines potatoes, leeks and tender fish chunks in a lightly creamy broth. Nonfat milk and a little mashed potato give body, while dill and lemon finish the four-serving pot.
Wash the leek layers carefully and use boneless skinless salmon weighed raw. The nutrition calculation uses a farmed Atlantic salmon reference; wild salmon, a different species or richer milk changes the estimate.
Potatoes cook before the salmon enters the pot. That order helps protect the fish from a prolonged simmer. This is a fish-and-leek chowder, distinct from the existing corn-and-white-bean chowder and baked cod fish pie.
Why Readers May Like It
- 1One cooking pot with measured ingredients.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw skinless salmon, boneless, cut in chunks | about 1 lb 2 oz | 500 g | 1040 kcal | 102.1 g | 0 g | 67.1 g |
| Potatoes, peeled and diced | about 4 medium | 600 g | 462 kcal | 12.3 g | 104.9 g | 0.5 g |
| Leeks, white and pale-green parts, sliced | 2 medium | 250 g | 152 kcal | 3.8 g | 35.4 g | 0.8 g |
| Celery, diced | about 2 stalks | 100 g | 14 kcal | 0.7 g | 3 g | 0.2 g |
| Nonfat milk | 500 ml / about 2 cups | 500 g | 170 kcal | 16.9 g | 24.8 g | 0.4 g |
| Olive oil | 1 tablespoon | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Fresh dill, chopped | small handful | 12 g | 5 kcal | 0.4 g | 0.8 g | 0.1 g |
| Lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Water | 650 ml / about 2 3/4 cups | 650 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1989 kcal | 136.9 g | 174.2 g | 83.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large lidded cooking pot (paid link)
- Potato masher (paid link)
- Instant-read food thermometer (paid link)
- Soup ladle (paid link)
- Digital kitchen scale (paid link)
Before You Start
Wash the leek layers carefully and use boneless skinless salmon weighed raw. The nutrition calculation uses a farmed Atlantic salmon reference; wild salmon, a different species or richer milk changes the estimate.
Allow about 45 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The pot size, ingredient state and doneness cues matter more than an exact timer.
Wash and cut the leeks
6 minutesSplit leeks lengthwise, rinse between their layers and slice the clean white and pale-green parts. Peel and dice potatoes into 1.5 cm cubes; prepare celery and garlic.
Prepare salmon separately
5 minutesUse a chef’s knife (paid link) and a separate clean board to remove any pin bones and cut salmon into similar chunks. Keep it chilled while the vegetable base starts. Clean tools after raw-fish contact.
Soften the aromatic base
5 minutesHeat oil in a large lidded cooking pot (paid link). Add leeks and celery and soften over medium-low heat without browning. Stir in garlic for the final 30 seconds.
Cook the potato cubes
12–15 minutesAdd potatoes, water, salt and black pepper. Cover loosely and simmer until potatoes are easily pierced. Add a little water if necessary to prevent sticking.
Thicken with part of the potatoes
2 minutesUse a potato masher (paid link) to crush a small portion of the potatoes directly in the pot, leaving most cubes intact. Stir so the crushed potato lightly thickens the broth.
Poach the salmon gently
5–8 minutesLower the heat, add milk and then salmon. Warm at a gentle simmer, avoiding a hard boil. Probe the thickest fish chunk with an instant-read food thermometer (paid link); it should reach 145°F / 63°C.
Finish with dill and lemon
1 minuteTurn off the heat, fold in dill and lemon juice and check the consistency. Add a little warm water if the chowder has become overly thick.
Divide into four bowls
2 minutesDivide fish, potatoes, vegetables and broth evenly among four bowls. Serve without assuming an optional bread side is included in the estimate.
How to Know It Is Ready
Thickest salmon chunk reaches 145°F / 63°C; potatoes are tender.
Lightly creamy broth with intact salmon pieces.
One quarter of salmon, potatoes and broth per bowl.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 34.2 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains fish and milk. Check packaged products and substitutions for your own allergens.
- Salmon type and milk choice change calories, fat and protein; this is an estimate rather than a fixed product claim.
Who May Enjoy This Recipe?
One-pot meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
Potatoes cook before the salmon enters the pot. That order helps protect the fish from a prolonged simmer. This is a fish-and-leek chowder, distinct from the existing corn-and-white-bean chowder and baked cod fish pie.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw skinless salmon, boneless, cut in chunks, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use a suitable unsweetened milk alternative, replacing its label values in the calculation.
- Replace dill with parsley for a different herb flavor; keep the herb weight measured.
Allergen Information
Contains fish and milk. Check packaged products and substitutions for your own allergens.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
Thaw it safely in the refrigerator first and weigh the fish without excess thawed liquid. The method is written for thawed chunks so the potatoes and fish can finish predictably.
You can freeze promptly cooled portions, but potatoes and milk may change texture. Reheat gently to 165°F / 74°C and stir carefully; do not rely on gentle-looking steam as a temperature check.
The listed ingredients provide an estimated 34.2 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Chef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabLarge lidded cooking pot
Choose a pot large enough for the batch, with a well-fitting lid and a base suitable for your stove.
Compare on Amazon →Paid link · opens in a new tabPotato masher
Mash the potato or part of the soup as instructed.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe centre temperature rather than judging colour alone.
Compare on Amazon →Paid link · opens in a new tabSoup ladle
Divide broth and solids evenly for serving.
Compare on Amazon →Paid link · opens in a new tabDigital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
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