Salmon and pea chowder

Heart Smart Gluten Free Low Sodium

The original recipe calls for regular coconut milk. Using low-fat coconut milk will reduce the percentage of saturated fat from 30% to 8%. The American Heart Association recommends that 5-6% of your calories come from saturated fat.


3 tablespoons extra-virgin olive oil
1 medium sweet onion, diced
1 small fennel bulb, diced
1 cup sliced celery
5 cloves fresh garlic, minced
1/2 teaspoon ground cinnamon
1/8 teaspoon ground cayenne
1/4 teaspoon smoked paprika
1/3 cup cooking sherry
2 bay leaves
1 cup low-sodium chicken broth
1/2 cup low-sodium fish stock
1 15-ounce can no salt added diced tomatoes
1 pound new potatoes, cut in ¼-inch slices
1 cup frozen peas, thawed
1 pound salmon, cut into 2 x 2 inch pieces
1 cup light coconut milk


  1. Heat oil over medium heat in large pot. Sauté onion, fennel and celery until fragrant, 4-5 minutes.
  2. Add garlic, cinnamon, cayenne pepper and smoked paprika, and sauté another 1 to 2 minutes. Add sherry and bay leaf and cook for 2 to 3 minutes.
  3. Add the chicken broth, fish stock, and diced tomatoes and juice. Bring to a simmer over medium-low heat.
  4. Add the potato slices and stir. Simmer until potato slices are tender, 7 to 9 minutes. Add the peas.
  5. Add the coconut milk and bring to a simmer, about 2 to 3 minutes. Do not boil.
  6. Add the salmon and cook for 2 minutes. Turn off heat. Fish will continue to cook. Flake apart the fish with a fork.

Makes 6 servings.

Recipe contains: Fish, coconut

Carb choices per serving: 2 ½

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First Published: 12/14/2020
Last Reviewed: 12/11/2020

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Garnish with fresh dill or another herb.

salmon and pea chowder nutrition label