Salmon and Vegetable Soup with Dill Recipe

What Is Salmon and Vegetable Soup with Dill?

This is the clear version of the salmon soups of northern Europe, built on leek, carrot, celery and potato. The salmon poaches gently in the broth itself instead of boiling in cream, so the soup stays light and the potato starch gives it body.

What Makes This Recipe Anti-Inflammatory?

The salmon brings EPA and DHA, the long-chain omega-3 fats that participate in the body’s resolution of inflammation. Poaching the fish at a low temperature in the broth keeps those fats in the soup instead of losing them to a hot pan.

The extra-virgin olive oil contributes oleocanthal, and the vegetables add their own compounds: beta-carotene from the carrots and sulfur compounds from the leek. The soup carries none of the usual additions that weigh salmon chowders down: no cream, no flour roux, no bacon and no butter.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large leek (about 8 ounces), white and light green parts only, halved lengthwise and sliced thin
• 2 medium carrots (about 6 ounces total), cut into 1/4-inch coins
• 2 ribs celery, sliced thin
• 1 pound Yukon Gold potatoes, peeled and cut into 3/4-inch cubes
• 5 cups low-sodium vegetable broth
• 1 bay leaf
• 3/4 teaspoon fine sea salt
• 1 1/4 pounds skinless salmon fillet, cut into 1 1/2-inch cubes
• 1 cup frozen green peas
• 1/3 cup chopped fresh dill, divided
• 2 tablespoons fresh lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the leek, carrots and celery and cook, stirring, for about 6 minutes, until the leek turns translucent and soft without taking on color.

Step 2

Add the potatoes, broth, bay leaf and salt. Raise the heat until the pot boils, then lower it to a simmer and cook, half covered, for about 13 minutes. A potato cube should break apart against the side of the pot when you press it with a spoon.

Step 3

Lower the heat until the surface of the broth barely moves. Add the salmon cubes in a single layer with the peas and poach for 5 minutes, uncovered and without stirring. The salmon is ready when it turns opaque pale pink all the way to the center and flakes apart under gentle pressure.

Step 4

Take the pot off the heat and remove the bay leaf. Add the lemon juice and all of the dill except 1 tablespoon. Stir once, gently, so the salmon cubes hold their shape.

Step 5

Ladle the soup into deep bowls, making sure each bowl gets salmon and potato cubes. Finish each serving with the reserved tablespoon of dill.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Can I use frozen salmon for this soup?
A1: Yes, frozen salmon works well here. Thaw it overnight in the refrigerator, then pat it dry with paper towels before cutting it into cubes. Dry flesh slices cleanly and holds together better in the broth, and thawing slowly keeps the texture firm instead of mushy.
Q2: Why did my salmon fall apart and turn dry?
A2: Three things cause it: boiling the broth instead of poaching, stirring while the fish cooks, or going past the 5 minutes. Boiling tightens the proteins and squeezes out moisture. Keep the broth at a bare simmer, leave the cubes undisturbed and pull the pot off the heat as soon as the fish turns opaque.
Q3: How long does the soup keep, and how do I reheat it?
A3: The soup keeps up to 3 days covered in the refrigerator. Reheat it gently over low heat just until warmed through, and do not let it boil. Boiling overcooks the already-poached salmon and makes it dry, while slow heating keeps the cubes intact.
Q4: What if I only have dried dill, or want a different fish?
A4: Dried dill loses most of its flavor in hot broth, so stir it in at the end and use about 1 tablespoon instead of 1/3 cup fresh. Cod and halibut also work well here; both are firm white fish that need the same gentle poaching and flake when done.
Q5: Can I make this soup ahead for a weeknight dinner?
A5: Yes. Cook the vegetable and potato base through Step 2, cool it and refrigerate it for up to 2 days. When you are ready to eat, reheat the base over low heat, then add the salmon, peas and dill and poach them fresh for 5 minutes.

Leftovers hold well for lunch the next day, and the base freezes without the fish. Make a pot once and the week gets easier.