Creamy Dill And Salmon Chowder
A comforting, dairy-rich chowder featuring tender chunks of omega-3 rich salmon and gold potatoes. Perfectly seasoned with fresh dill for a hearty, skin-nourishing midday meal.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep oz baby gold potatoes (diced), small bunch fresh dill (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Heat a heavy-bottomed pot over medium heat
- 01
Heat a heavy-bottomed pot over medium heat
Heat a heavy-bottomed pot over medium heat. Add the olive oil or butter, along with the diced yellow onion, a pinch of salt, and black pepper. Sauté for 3 to 4 minutes until the onion is translucent.
Look for: the onion is translucent
Tap card to mark done - 02
Toss in the diced carrots and baby…
Toss in the diced carrots and baby potatoes, stirring for 1 minute.
Allow: 1 minute
Tap card to mark done - 03
Pour in the broth
Pour in the broth, ensuring the vegetables are just covered. Bring to a gentle boil, then lower the heat to a simmer. Cover and cook for 12 to 15 minutes, or until a fork easily pierces the potatoes.
Look for: a fork easily pierces the potatoes
Tap card to mark done - 04
Uncover the pot and use the back…
Uncover the pot and use the back of a wooden spoon to gently mash a few of the potato pieces against the side of the pot; this will naturally thicken the chowder without needing flour.
Tap card to mark done - 05
Reduce the heat to low
Reduce the heat to low. Slowly stir in the half-and-half, then fold in the salmon cubes.
Tap card to mark done - 06
Simmer very gently for 4 to 5…
Simmer very gently for 4 to 5 minutes until the salmon is completely opaque and flakes easily. Remove from heat immediately to prevent overcooking the fish.
Look for: the salmon is completely opaque and flakes easily
Tap card to mark done - 07
Stir in the fresh dill
Stir in the fresh dill, taste the broth, and add a little more salt and black pepper if needed. Ladle into bowls and serve hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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