MANHATTAN SALMON CHOWDER


COOKING TIME 40 MINS	SERVES 2	CHEF's PHOTO

This healthy take on Manhattan chowder uses canned salmon, making it an easy and delicious weeknight meal. Recipe by Carlie Saint-Laurent Beaucejour, MS, RD.


COOKING TIME 40 MINS	SERVES 2	RECIPE BY CARLIE SAINT-LAURENT BEAUCEJOUR

This healthy take on Manhattan chowder uses canned salmon, making it an easy and delicious weeknight meal. Recipe by Carlie Saint-Laurent Beaucejour, MS, RD.

Here's Chef's version, now it's your turn!

DID YOU KNOW?

There are seven known species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed.
Salmon is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals.

DID YOU KNOW?

There are seven known species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed.

Salmon is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals.

Wild Alaskan salmon are harvested by nets (drift and set gillnets, purse seine), trolling, and fishwheels. Trolling is fishing by drawing a baited line or lure behind a boat. A fishwheel operates much like a water-powered mill wheel: fish travelling upstream are caught in baskets on the wheel, then transferred into a holding tank.

The term ‘salmon’ derives from the Latin word ‘salmo,’ which is said to have originated from ‘salire’, which means ‘to leap’. This seems fitting considering salmon can jump up to six and a half feet to cross obstacles in rivers.

Ready to cook? Let's see what you need!

INGREDIENTS

REMEMBER TO

Dry
1/3 c onions
1/2 c carrot
1/2 c green peppers
1/4 tomato sauce
2 garlic cloves crushed
1 unpeeled potato
Spices- parsley and celery seed, thyme, black pepper, 1 bay leaf

Wet
2 cans of MSC certified Vital Choice wild sockeye salmon
4 oz clam juice
3 c vegetable stock
1 c dry cooking dry white wine
1 can diced tomatoes (14.5 oz)
2 T lemon juice (1/2 of medium lemon)

Nutrition Information
4 servings

Calories: 150 kcal
Total Fat (g): 4 g
Cholesterol: 25 mg
Sodium: 580 mg
Total Carbs: 9 g
Fibers: 1 g
Sugars: 0 g
Protein: 6 g

Let's cook!

STEP 1

In large pot heat olive oil on medium-high, once warm add onions and cook for 2 minutes, stir and add carrots, green peppers, and garlic; cook for 5 more minutes until soft; add dried seasoning except bay leaf; add tomato sauce and cook until sauce thickens.

STEP 2

Add potatoes, cooking wine, clam juice, lemon juice, and stock and bay leaf, stir and bring to a boil. Add canned tomatoes lower heat to medium and let it cook for 15 minutes. Stir in Vital Choice wild sockeye canned salmon, break up salmon into little pieces while cooking on stove with spoon. Let it simmer for 10 minutes. Serve hot with oven-toasted bread or oyster crackers.