Corn sweet potato and salmon chowderPrint

Comforting chowder is even better with the bright colour and flavour of sweet potatoes and salmon. Serve with a slice of whole grain bread and a green salad for a complete meal.

Courtesy of the Heart and Stroke Foundation



  1. In a large pot, heat oil over medium heat. Sauté onion, garlic, dill and 1/4 tsp (1 mL) pepper for about 5 minutes or until onions are softened. Stir in potatoes, corn and water; bring to a boil over high heat. Cover, reduce heat to medium-low and simmer for 5 to 10 minutes or until potatoes are almost tender. 
  2. Increase heat to medium. Whisk flour into milk and gradually stir into pot. Stir in salmon. Simmer, uncovered and stirring often but gently, for about 5 minutes or until salmon is firm and opaque and soup is thickened (do not let boil). Stir in lemon zest and juice and season to taste with pepper. Ladle into warmed bowls.

Per serving (1 of 4)

Calories 383
Protein 27 g
Sodium 131 mg
Potassium 814 mg
Total fat 17 g
Saturated fat 4 g
Cholesterol 58 mg
Carbohydrates 33 g
Fibre 3 g
Sugars 10 g
Added sugars 0 g