Total Time
Prep 10 mins
Cook 10 mins

For the most part, we live low-carb; I miss chowders and have found that thickening the soup with pureed cauliflower and neufchatel cheese makes a great chowder. This is an easy soup to make; use either fresh cooked salmon, leftovers, canned, or a combination of them. The amount certainly can vary according to what you have. This method includes poaching fresh salmon with the vegetables. If you like, you can substitute carrot for the red pepper. If you want to cut some of the fat, poach the vegetables in stock rather than sauteeing them first.

Ingredients Nutrition


  1. Chop the onion, celery, red pepper and saute in olive oil until softened.
  2. Add 1/2 of the chicken broth and poach the fish in the stock with the vegetables. When the fish is just done, flake the fish and remove from heat.
  3. Cook the cauliflower, separated into flowerets, in the chicken stock until tender.
  4. Add the neufchatel cheese and allow it to melt over low heat.
  5. Blend the cauliflower, stock and cheese with a stick blender, in a food processor or in your blender.
  6. Add the 'cream' mixture to the fish and vegetable/stock mixture.
  7. Season to taste with salt, lemon pepper, dill and parsley.
Most Helpful

5 5

Not a big cauliflower fan, but this was excellent. Used left over salmon fillets from the night before, that were cooked to perfection, so I didn't want to cook them anymore. So they were added in when the chowder was taken off the heat. Also, I cooked up about a 1/3lb bacon, and sauteed my veggies in the bacon fat. Not low-fat, but gave the soup an excellent smoky flavor. Amazed at the way the cauliflower & cream cheese added to the creaminess & flavor. Will definitely make again.