Salmon-Vegetable Chowder

Gluten Free
Very Healthy
Health score
61%
Salmon-Vegetable Chowder
40 min.
4
539kcal

Suggestions

Ingredients

  • slices bacon chopped
  • 10 ounces brussels sprouts halved quartered ( if large)
  • medium carrots diced
  • large egg yolks 
  • 0.3 cup optional: dill fresh chopped
  • cup half-and-half 
  • servings kosher salt 
  • tablespoons juice of lemon dry white fresh
  • servings pepper freshly ground
  • 0.8 pound salmon fillet skinless cut into 2-inch pieces
  •  shallots chopped
  • 10 ounce mushrooms white sliced
  • medium yukon gold potatoes diced peeled

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Cook the bacon in a large saucepan over medium heat until crisp, about 5 minutes. Stir in the shallots and half of the dill and cook until the shallots are soft, about 3 minutes.
  2. Add the potatoes, carrots, 4 cups water and 1 teaspoon salt. Increase the heat to medium high, cover and bring to a simmer. Cook until the potatoes and carrots are almost tender, about 6 minutes.
  3. Add the mushrooms and Brussels sprouts and cook until all of the vegetables are tender, about 6 more minutes. Meanwhile, whisk the egg yolks, half-and-half and wine in a small bowl.
  4. Reduce the heat to medium low, add the salmon and cook until opaque, 2 to 3 minutes. Gently stir in the egg mixture and cook until the soup thickens slightly, 1 to 2 minutes. Season with salt and pepper. Divide among bowls and top with the remaining dill.
  5. Photograph by Antonis Achilleos

Nutrition Facts

Calories539kcal
Protein23.48%
Fat39.97%
Carbs36.55%

Properties

Glycemic Index
71.65
Glycemic Load
22.51
Inflammation Score
-10
Nutrition Score
47.10826102547%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Hesperetin
0.05mg
Naringenin
2.37mg
Luteolin
0.33mg
Isorhamnetin
1.7mg
Kaempferol
2.37mg
Myricetin
0.07mg
Quercetin
4.61mg

Nutrients percent of daily need

Calories:539.05kcal
26.95%
Fat:24.21g
37.24%
Saturated Fat:8.98g
56.1%
Carbohydrates:49.81g
16.6%
Net Carbohydrates:39.74g
14.45%
Sugar:13.9g
15.44%
Cholesterol:174.27mg
58.09%
Sodium:517.36mg
22.49%
Alcohol:1.16g
100%
Alcohol %:0.25%
100%
Protein:32g
64%
Vitamin A:16506.16IU
330.12%
Vitamin K:141.3µg
134.57%
Vitamin C:99.12mg
120.15%
Vitamin B6:1.69mg
84.4%
Selenium:50.83µg
72.61%
Vitamin B3:13.12mg
65.59%
Potassium:2043.59mg
58.39%
Vitamin B2:0.97mg
56.87%
Phosphorus:534.22mg
53.42%
Vitamin B12:3.12µg
52.06%
Vitamin B1:0.63mg
41.99%
Fiber:10.08g
40.31%
Manganese:0.8mg
40.24%
Vitamin B5:4mg
40.04%
Folate:147.31µg
36.83%
Copper:0.73mg
36.42%
Magnesium:108.09mg
27.02%
Iron:4.4mg
24.44%
Calcium:187.99mg
18.8%
Zinc:2.69mg
17.95%
Vitamin E:1.73mg
11.52%
Vitamin D:0.69µg
4.59%