Salmon Sweet Potato Milk Chowder

Prepare salmon sweet potato milk chowder with the measured ingredients below. Atlantic salmon (farmed, cooked), sweet potato flesh (baked, no added salt) and skim milk (vitamins a and d added) in a spoonable soup. Measured ingredients, two servings and visible nutrition estimates.

This soup recipe brings atlantic salmon (farmed, cooked), sweet potato flesh (baked, no added salt) and skim milk (vitamins a and d added) together as a spoonable soup. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.

The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.

Ingredients and dietary filters

Supported ingredient allergen flags: fish, milk. Fish; Milk Check every product label and preparation environment. Dietary tags describe the reviewed ingredient pattern or the stated numerical filter; they do not certify allergy safety, a therapeutic diet or nutritional adequacy.

Ingredient substitutions

For a different version, compare replacing atlantic salmon (farmed, cooked) with the same edible gram weight of atlantic cod (cooked, dry heat). Match the listed source preparation and adapt the texture or cooking method as needed. This is not a nutritionally equivalent substitution. A replacement changes nutrient values and dietary/allergen suitability; recompute the full meal rather than preserving the old block label. Read the nutrition methodology and planning rules when comparing portions.

Dietary information

Dietary filters for one original serving: Pescatarian ingredient pattern · Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern · Whole-food ingredient pattern · High-protein portion. How these filters work

12 min Estimated prep15 min Estimated cook/reheat27 min Estimated total including rest2 Servings

First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.

Measured ingredients

180.0 g Atlantic salmon (farmed, cooked)
USDA ingredient and calculator
Fish, salmon, Atlantic, farmed, cooked, dry heat · FDC 175168 · Source dataset
Send this amount to the Food Calculator →
280.0 g Sweet potato flesh (baked, no added salt)
USDA ingredient and calculator
Sweet potato, cooked, baked in skin, flesh, without salt · FDC 168483 · Source dataset
Send this amount to the Food Calculator →
360.0 g Skim milk (vitamins A and D added)
USDA ingredient and calculator
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) · FDC 171269 · Source dataset
Send this amount to the Food Calculator →
180.0 g Green peas (boiled, drained, no added salt)
USDA ingredient and calculator
Peas, green, cooked, boiled, drained, without salt · FDC 170420 · Source dataset
Send this amount to the Food Calculator →
6.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
Send this amount to the Food Calculator →

Make it step by step

First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
Next, heat olive oil gently in a saucepan; this is the full measured cooking oil.
Then, add all measured skim milk (vitamins a and d added) and bring to a gentle simmer, stirring frequently. Do not boil milk rapidly.
After that, add sweet potato flesh (baked, no added salt) and green peas (boiled, drained, no added salt) and heat through. Mash the cooked potato or sweet potato into the liquid for a thicker texture if preferred. Keep the complete measured amount in the soup.
Next, for a smoother soup, remove the pan from the heat and use an immersion blender according to its instructions. If using a countertop blender, follow its temperature and venting limits before blending. Return the complete mixture to the pan.
Then, add atlantic salmon (farmed, cooked) near the end and heat gently, keeping cooked fish in larger flakes.
After that, continue gentle heating until the dish is hot throughout, for approximately 15 minutes in total; check the food rather than relying on time alone.
Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.

Choose the size that works for you

Adjust your serving

Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.

Serving size 1 = one serving · 0.5 = half · 2 = double

Match a nutrient target (optional)

Scaling one nutrient also changes the others. Compare all three block counts below.

Protein blocks to explore

Available-carbohydrate blocks to explore

Total-fat blocks to explore

Measured ingredients for this adjusted portion

These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.

Calculated per serving

Nutrition with the method attached.

Energy (kcal): 475
Protein (g): 33.6
Total carbohydrate (g): 52.0
Fiber (g): 9.6
Available carbohydrate (g): 42.4
Total fat (g): 14.7

4.80 Protein blocks4.71 Carb blocks4.89 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 9.78. This is a separate convention, not an extra fat allowance.

However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.

Source and preparation notes

Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.

Keep the bigger picture in view.

Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.

Take this portion into your plan.

Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.

Transfers use temporary storage in this browser. No body measurements or account are needed.