Hearty Wild-Rice Salmon Chowder

by Diane Lofshult on Oct 24, 2008

Food for Thought

Experts tell us to increase our intake of whole grains and heart-healthy fish, such as salmon. This chowder is a “two-fer” because it combines both ingredients into one healthy and hearty meal. Plus, you can cook it all up in one pot, so clean-up time will be minimal. What more can you ask for in a single recipe?

2 tablespoons (tbs) extra-virgin olive oil

8 scallions, chopped

1 tbs all-purpose flour

2 cups 1% milk

1/2 teaspoon (tsp) kosher salt

2 tsp hot sauce (optional)

freshly ground black pepper

2 cups cooked wild (or brown) rice

1 pound fresh salmon, skin removed, cut into bite-sized pieces

Heat oil in large, deep skillet over medium heat. Sauté scallions for 2 minutes. Sprinkle in the flour, and whisk in the milk. Gently cook, stirring frequently, until sauce thickens, about 3–5 minutes. Don’t let sauce boil! Season with salt, hot sauce and pepper. Stir in the cooked rice, and reduce heat to medium-low. Add salmon pieces, and gently cook until fish is cooked through, about 5 minutes. Makes 4 servings (11/2 cups per serving).

Per Serving: 350 calories; 13 grams (g) fat; 31 g protein; 28 g carbohydrate; 2 g fiber; 60 milligrams (mg) cholesterol; 380 mg sodium.

Source: Nutrition Action Newsletter.

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About the Author

Diane Lofshult

Diane Lofshult IDEA Author/Presenter

Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight management topics. She is the founder of In Other Words, an editorial consulting firm based in Solana Beach, California. Reach her at lofshult@roadrunner.com.