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My Healthy Seafood Chowder is delicious. I say healthy because I do not use cream to make the soup rich.
Jump to RecipeI did, however, use butter. The richness of the chowder starts with a roux. A ROUX, which I use to make Cajun recipes all the time, is first written about in 1813. It was developed by the French to thicken sauces and gravies. Roux means browned in French. Equal parts of butter and flour are added to a pan and cooked until combined. Then, milk or cream is added to make the sauce. The roux absorbs the liquid and a great base is formed. I use coconut milk to make my dish have that creamy appearance and mouth feel.
Like my last post, I have to apologize, because for some reason, my step by step pictures got corrupted and I could not show them here. Using words instead of pictures, I put this recipe together in two steps. First, I simply seasoned and baked my salmon. Once done, I set it aside to cool. When cool, I used my hands to break it in pieces.
Next, I got busy with my soup. It begins with making the roux. Once the roux is formed, my mirepoix is added and cooked to soften. Once the veggies are cooked, the stock is added followed by the coconut milk. I made a really big pot so I had this soup for a week. I added nice chunks of red potatoes, carrots and corn for flavor and texture in the soup. I wish I could show you the picture of the cast of characters as I like to do. You would see a Vernors bottle in the background. You would then ask, “why did you use ginger ale in your soup?” I used the bottle to freeze my homemade chicken stock.
The Healthy Seafood Chowder plated.
Healthy Seafood Chowder
Soups are underappreciated. My Healthy Seafood Chowder is so tasty, so comforting and eats like a meal – thanks Chunky Soup!
Ingredients
Seafood
- 2 Lbs Salmon
- 1 Tbsp Old Bay Seasoning
- 1 Tbsp Olive oil
- 1/2 Whole Lemon juiced
Soup
- 3 Tbsp Margarine
- 3 Tbsp All purpose flour
- 3 Stalks Celery diced
- 2 Whole Small yellow onions diced
- 5 Whole Carrots divided, small dice and chunks
- 10 – 12 Whole Small red potatoes quartered
- 1/2 Whole Lemon juiced
- 1 Cup Frozen corn
- 1/2 Bunch Fresh parsley
- 6 – 8 Cups Chicken stock
- 1 – 2 Cups Coconut milk
- 2 Tsp Salt
- 1 Tbsp Lemon pepper
- 1 Tbsp Old bay seasoning
Instructions
Salmon
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On a baking tray, begin by lightly brushing oil on your salmon. Then, add the Old bay seasoning and lemon juice. Bake in a 325 degree oven for 10 – 12 minutes. Remove from the oven and let cool. Once cool enough to handle, break into small pieces using your hands. Set aside.
Soup
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In a big stock pot, melt the butter over medium high heat. Once melted, add in the flour. Cook until combined – about 2 minutes. Next, add in your mirepoix, carrots, onion and celery. Cook for 4 – 5 minutes so it begins to soften. Add in the old bay, lemon pepper and salt. Mix well and cook for 1 minute.
Now, add in your stock and coconut milk. Stir really well. The roux will absorb the liquid and the soup should have some body to it. Next, add in the potatoes and carrots and cook for 1o minutes or so allowing them to soften. Add in the parsley and lemon juice cooking for another minute. Finish by adding in the salmon. It only needs to be cooked for a minute or two to rewarm it.
Serve with some fresh crusty bread. Enjoy!
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