Felix the Frog Pond Chowder

Fish and vegetable yogurt chowder

Makes 4 servings
The fresh vibrancy of plain yogurt adds great freshness to this traditionally heavy soup. Lively colours of vegetables and flavours will make you think of springtime dinners and long for more fish on the table with generous chunks of salmon in each bite.

Preparation Details

  • Preparation Time: 15 minutes
  • Cook Time: 18 to 20 minutes
  • Yield: 2 L (8 cups)

Ingredients

  • 10 mL (2 tsp) canola oil
  • 2 carrots, chopped
  • 1 onion, chopped
  • 1 stalk celery, thinly sliced
  • 15 mL (1 tbsp) each chopped fresh thyme and dill or 5 mL (1 tsp) each dried thyme leaves and dill weed
  • 2 mL (1/2 tsp) celery or fennel seed, crushed
  • 1 L (4 cups) no salt homemade chicken stock or sodium reduced chicken broth
  • 3 skinless salmon fillets, about 454 g/1 lb total
  • 250 mL (1 cup) low fat yogurt
  • 25 mL (2 tbsp) all purpose flour

Directions

  1. In a soup pot heat oil over medium heat and cook carrots, onion, celery, thyme, dill and celery seed for about 8 minutes or until starting to brown. Add stock and stir to combine. Bring to a gently boil and add salmon into pot. Cook, stirring gently for about 10 minutes or until salmon flakes when tested with a fork. Break salmon apart slightly into chunks and reduce heat to medium low.
  2. Whisk together yogurt and flour and stir into soup until creamy and heated through.

Nutritional Information per Serving

  • Serving: 500 mL /2 cups
  • Calories: 338
  • Protein: 32 g
  • Total fat: 16 g
  • Saturated fat: 3 g
  • Cholesterol: 67 mg
  • Carbohydrate: 16 g
  • Fibre: 2 g
  • Sugars: 6 g
  • Sodium: 187 mg
  • Potassium: 1,164 mg

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Fish and vegetable yogurt chowder