In the hope that something has been learned from past experience, I’m scaling back on my New Year’s resolutions. No more grandiose plans to walk two miles a day (or even to walk every day); shed 10 pounds; completely reorganize my rat’s-nest office; or eat more healthfully.
In case you wonder, I won’t be providing any embarrassing reports of either personal achievements or failures. (There are enough “big loser” sorts of TV shows out there to satisfy any interest in intimate, humiliating details.) In fact, unless I make enough progress on office cleanup to post a pic (highly unlikely) probably the only evidence you’ll see of any of my plans being carried out is an occasional posting of a healthful fish or veggie recipe. There will definitely be NO before and after shots of me, although since my goal is losing only three pounds you probably wouldn’t notice any difference anyway!
Fresh Salmon and Vegetable Chowder with Dillweed
Those experts who recommend eating fresh salmon often mention the benefits of its Omega-3 fats, which help reduce inflammation in our bodies. (Inflammation is thought to be a root cause of many health problems, including heart disease, diabetes, some types of cancers and arthritis.) Recently, some studies have also shown that omega-3 fats may help slow down cognitive problems such as Alzheimer’s disease and age-related cognitive decline and help alleviate depression and aggressive behavior.
In any case, this is a wholesome, very convenient and savory meal-in-a-bowl recipe. The flavor is so greatly enhanced by fresh dillweed, I consider it an essential ingredient. Don’t try substituting dried dill weed; it has very little taste. Note that if you include cauliflower instead of choosing cooked cubed potatoes, the chowder will have fewer calories and more vitamins and minerals. However, those liking a really hearty chowder and not counting calories may prefer the cubed potato choice. The instant mashed potatoes in the dish serve to thicken the chowder; if they don’t contain any flour (most don’t, but check the label to be sure) the chowder will be gluten-free.
Tip: Be sure to check along the fleshy side of the salmon fillet and remove any bones along the lateral line before adding it to the pot.
1 tablespoon corn oil, canola oil or other low-saturated fat cooking oil
1 cup each diced celery and fresh (or frozen, thawed) green peas
4 1/2 to 5 1/2 cups low-fat reduced-sodium chicken broth, divided
1 12-ounce fresh or frozen (thawed) north Atlantic salmon fillet (skin intact), cut in half vertically if very thick
2 cups diced fresh or frozen (thawed) cauliflower florets, or diced cooked peeled boiling potatoes
1/2 cup chopped fresh dillweed (coarse stems removed), plus more sprigs for garnish
1 cup instant mashed potato granules, preferably low-sodium
1 tablespoon prepared mustard, preferably Dijon-style
1 cup whole or 2 percent milk (or substitute refrigerator case unsweetened almond milk or soy milk)
Freshly ground black pepper, to taste
In a 4-quart saucepan or similar-size soup pot, combine the oil, celery, and peas. Cook over medium-high heat, stirring frequently, 3 to 4 minutes, until the vegetables begin to soften. Add 2 1/2 cups broth and bring to a simmer. Lay the salmon on the broth and poach, uncovered, for 6 to 10 minutes or until just cooked through. Place it skin-side up on a cutting board. Add the cauliflower or potatoes to the pot. Cook until piping hot and tender, 3 to 4 minutes. Meanwhile, scrape off and discard the salmon skin. Flake the flesh into bite-sized chunks using a fork.
Gradually stir the dillweed, mashed potato granules and mustard into the pot until well blended. Stir in 2 cups more broth and the milk until evenly incorporated; thin the chowder with additional broth if needed. Bring back to a boil. Add the flaked salmon and reheat the chowderuntil piping hot. Add black pepper to taste. Garnish the chowder with small sprigs of dillweed, if desired.
Makes about 1 1/2 quarts, 3 or 4 main dish servings.
Check out another of my fave healthful one-dish meals, lentil-rice soup here. 
Another option, my spicy fish chowder here.
Hope you enjoy it! I do.
like soup, like salmon, will try this!