pacific salmon chowder pictured here

start to finish: 50 minutes | MAKES: 6 servings (1½ cups each)

• 1 lb. fresh or frozen skinless salmon fillets (see tip below)
• 1 Tbsp. butter
• ½ cup chopped fennel (reserve fronds)
• 2 cloves garlic, minced
• 1 32-oz. box reduced-sodium chicken or vegetable broth
• 1¼ lb. Yukon gold potatoes, peeled (if desired) and cut into ½-inch pieces
• ½ tsp. salt
• ¼ tsp. black pepper
• 1½ cups half-and-half
• 2 Tbsp. all-purpose flour
• 1 tsp. lemon zest

1. Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Cut into 1-inch pieces.

2. In a 4-qt. pot melt butter over medium heat. Add chopped fennel; cook 5 to 6 minutes or until tender, stirring occasionally. Add garlic; cook and stir 1 minute more.

3. Add the next four ingredients (through pepper). Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until potatoes are tender.

4. In a bowl combine 1 cup of the half-and-half and the flour; stir into soup. Cook and stir until slightly thickened and bubbly. Stir in salmon. Return just to boiling; reduce heat. Simmer gently, uncovered, 3 to 5 minutes or until salmon flakes easily. Stir in the remaining ½ cup half-and-half; heat through. Stir in lemon zest. Top servings with fennel fronds.

PER SERVING: 286 cal., 14 g fat (6 g sat. fat), 69 mg chol., 651 mg sodium, 20 g carb., 2 g fiber, 4 g sugars, 21 g pro.

ALL ABOUT SALMON

The rich and fatty (good fat, of course!) flesh of salmon is a regular rotation on dinner tables across America. And because it contains healthful omega-3s, it can be consumed without guilt a couple times a week. There are many varieties of salmon on the market, and much of what is available is farmed. If offered the choice, go for wild-caught salmon. The flavor is often deeper and richer.