From-Scratch Salmon Chowder
Cook time: 
Total time: 
  • 1 salmon carcass–bones, head, and tail
  • 1 litre water
  • 1 bay leaf
  • 2 tablespoons solid cooking fat
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 4 parsnips, chopped
  • 3 carrots, chopped
  • 2 ribs celery, chopped
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon chopped fresh thyme
  • 1½ teaspoons sea salt
  • 1½ pound salmon fillet, skin and bones removed, cut into 1½-inch chunks
  • 1 cup coconut milk
  • ½ lemon, juiced (about 1 tablespoon)
  • 3 green onions, thinly sliced
  1. To make the broth, place the salmon carcass, water, and bay leaf in a stockpot, bring to a boil, cover, and turn down to a bare simmer. It is essential to cook this at the lowest simmer possible. Remove and discard the carcass and bay leaf. Strain the broth into a large bowl and set it aside.
  2. Heat the cooking fat in a heavy-bottomed pot on medium heat. When the fat has melted and the pan is hot, add the onion and cook for 5 minutes, stirring. Add the garlic, and cook for another couple of minutes, until fragrant. Add the parsnips, carrots, and celery; cook another 5 minutes, stirring, until the vegetables are lightly browned.
  3. Add the reserved fish broth, vinegar, thyme, and salt to the pot and bring to a boil. Cover and turn down to a bare simmer, and cook for 30 minutes or until the vegetables are tender. Place 2 cups of the soup in a blender, leaving the carrots behind, if possible as not to turn the soup orange. Blend until smooth, then add the purée back to the soup.
  4. Add the salmon chunks and coconut milk to the soup and cook for a few minutes, just until the soup is piping hot (do not let the soup boil). Add the lemon juice and serve garnished with green onions.
Tastes best served fresh, but if you must, reheat gently over low heat.
Recipe by Autoimmune Wellness at