Last Updated on October 3, 2024 by Arif Chowdhury

When it comes to comforting meals, few dishes can compete with a hearty chowder. Not only is it warm and satisfying, but it also offers a delightful mix of flavors and textures.

Today, we’re diving into the world of Salmon Chowder with Coconut Milk—a creamy, dairy-free delight that is perfect for those looking for a delicious yet healthy option.

With the added benefits of being low in calories, this recipe is a fantastic choice for anyone on a weight loss journey or simply aiming for a balanced diet.

The Benefits of Salmon

Before we get into the nitty-gritty of the recipe, let’s talk about salmon. This fish isn’t just delicious; it’s packed with nutrients.

Did you know that salmon is rich in omega-3 fatty acids? These healthy fats are known to reduce inflammation and promote heart health. In fact, studies suggest that consuming omega-3s can lower the risk of heart disease by up to 30%!

Salmon also provides a great source of protein, which is essential for muscle growth and repair.

A 3.5-ounce (100-gram) serving of salmon contains about 25 grams of protein and is relatively low in calories, making it an ideal choice for those looking to maintain or lose weight.

Why Coconut Milk?

To make this chowder creamy and dairy-free, we turn to coconut milk. This tropical delight not only lends a rich flavor but also offers numerous health benefits.

Coconut milk is lower in calories than heavy cream, making it a smart choice for those watching their intake. Plus, it’s a great source of medium-chain triglycerides (MCTs), which can help with weight management and provide a quick source of energy.

Interestingly, a cup of coconut milk contains around 445 calories, but when used in moderation, it adds a delightful creaminess to dishes without piling on the calories.

Ingredients You’ll Need

Creating a delicious Salmon Chowder with Coconut Milk requires a few simple ingredients. Here’s what you’ll need:

• Salmon: Fresh or canned, about 1 pound, cut into bite-sized pieces.
• Coconut Milk: One can (about 13.5 ounces).
• Potatoes: 2 medium-sized, peeled and diced.
• Leeks: 2 medium leeks, cleaned and sliced.
• Vegetable or Fish Broth: 4 cups.
• Garlic: 2 cloves, minced.
• Thyme: 1 teaspoon of dried thyme or a few sprigs of fresh thyme.
• Salt and Pepper: To taste.
• Olive Oil: For sautéing.
• Fresh Parsley: For garnish (optional).

Step-by-Step Recipe

Step 1: Prepare the Ingredients

Start by washing and chopping your leeks, potatoes, and garlic. If you’re using fresh salmon, cut it into bite-sized pieces. If you’ve opted for canned salmon, make sure to drain it well.

Step 2: Sauté the Aromatics

In a large pot, heat about a tablespoon of olive oil over medium heat. Add the sliced leeks and minced garlic, sautéing them until they become soft and fragrant—about 3-4 minutes. This step is crucial as it builds the base flavor of your chowder.

Step 3: Add the Potatoes

Once the leeks are ready, toss in the diced potatoes. Stir them around for a minute or two, allowing them to absorb the flavors from the leeks and garlic.

Step 4: Pour in the Broth

Next, add the vegetable or fish broth to the pot. Bring the mixture to a simmer, and let it cook for about 15 minutes, or until the potatoes are tender. This is the perfect time to season with salt, pepper, and thyme.

Step 5: Incorporate the Coconut Milk and Salmon

After the potatoes are soft, pour in the coconut milk and gently stir. Add the salmon pieces, allowing them to cook for about 5-7 minutes until they are opaque and flake easily with a fork.

Step 6: Final Touches

Once everything is cooked through, taste your chowder and adjust the seasoning as needed. If you’d like, you can add a splash of lemon juice for a bit of brightness.

Step 7: Serve and Enjoy

Ladle your creamy chowder into bowls and sprinkle with fresh parsley for a pop of color. Serve it alongside some crusty bread for a complete meal that’s sure to impress!

Nutritional Benefits

This Salmon Chowder with Coconut Milk is not just a crowd-pleaser; it’s also packed with nutrients. Each serving offers a healthy dose of protein, healthy fats, and essential vitamins. Here’s a quick breakdown:

• Calories: Approximately 300 calories per serving, depending on portion size.
• Protein: Around 20-25 grams, depending on the amount of salmon used.
• Omega-3 Fatty Acids: Contributes to heart health and brain function.
• Vitamins and Minerals: Potatoes and leeks are excellent sources of Vitamin C, potassium, and dietary fiber.

Tips for Customization

Feel free to customize this chowder based on your preferences or what you have on hand. Here are some ideas:

• Add Vegetables: Consider adding carrots, corn, or spinach for extra nutrition and color.
• Spice It Up: If you enjoy a bit of heat, add some diced jalapeños or red pepper flakes.
• Swap the Protein: This recipe works well with other types of fish or shrimp if you’re not a fan of salmon.

Conclusion

There you have it! A delicious and nutritious Salmon Chowder with Coconut Milk that’s perfect for any day of the week.

It’s creamy, comforting, and packed with health benefits, making it an ideal choice for anyone looking to indulge without the guilt.

Whether you’re cooking for yourself, your family, or friends, this chowder is sure to be a hit.

So grab your ingredients and get cooking—you won’t regret it!