Description: Creamy soup with salmon and a variety of vegetables. It will warm you up when the weather is cold. It can be served with a slice of bread, rye is the best but it can go well with any other bread too. I tried a real Finnish salmon soup “Lohikeitto” in Helsinki myself several years ago and that was my first time to taste such a combination of creaminess with salmon, carrot, and potatoes. I cannot forget how wonderful it was to have this in winter. Now I personally add more vegetables 🙂
Serves: 5
Cooking time: 40 minutes

Ingredients

• Salmon – cubed, 300g
• Carrot – rolling cut, 150g (1 medium size)
• Broccoli – cut to bite-size, 150g
• Celery – chopped, 200g
• Onion – sliced, 150g
• Baby new potato – cut into bite-size, (4 to 5 pieces, 150g)
• Single Cream – 100 mL
• Stock cube (chicken or vegetable) – 2
• Unsalted butter – 10g
• Dill – 1 heaped tablespoon

Method

1. Cut vegetables and add them in a deep pot in the following order: onion, celery, carrot, and potatoes in the butter over medium heat until the onions get soft. Meanwhile, steam the broccoli separately and leave it to dry.
2. Add 1.1L of water and 2 stock cubes. Strong heat until all the ingredients get softer and stir them occasionally. Alternatively, you may add potatoes once carrots are cooked instead of adding them in the beginning.
3. Add the cubed salmon and dill to the pot and cook until the salmon is mostly opaque. Do not stir the soup so as not to break up the salmon.
4. Add the cream and cook for 5 minutes. Add broccoli just before stopping the heat.

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugars	Salt	Saturated Fats	Vitamin B3	Vitamin B12	Vitamin E
249.7	15.7g	14.6g	15.4g	3.3g	4.5g	2.0g	6.0g	5.9mg	1.9μg	2.7mg
12.5%	31.3%	20.8%	5.9%	11.1%	5.0%	32.9%	30.0%	45.1%	129.2%	89.2%

Nutritional Tips

If you plan to cook a large amount and save some for next day, before adding cream, separate the pot and add the cream only for the pot you wish to consume immediately. Leftover can be kept in the fridge and reheated when eating. Only then add cream.

Due to the amount of vegetable content, this dish contains a good amount of Vitamin A, B1, B2, B3, B6, B12, C, D, E, K, folate and phosphorus, potassium and some calcium, iron, magnesium, and zinc. Also, you can take a good amount of protein from salmon and some fats as well.

It is recommended to consume 2 portions of fish per week (one of which should be oily fish). Salmon is known as oily and contains high in omega-3 fatty acids. Omega 3 fatty acids may have protective effects against cardiovascular diseases (Kris-Etherton et al, Arteriosclerosis, Thrombosis, and Vascular Biology. 2003;23:151–152, Bowen et al, Current Treatment Options in Cardiovascular Medicine, 2016; 18(11): 69 ).

If you eat this dish with bread, pasta, rice, potatoes or some kind of carbohydrates, it would be a very balanced meal. Salt content is about 2g, so ⅓ of the daily recommendation. You may consider anything for your side, possibly something not too salty. From October to early March, people don’t get enough vitamin D from sunlight so this could be a perfect meal for the winter as well.