Salmon: Omega-3 fatty acids play an important role in the prevention of numerous chronic diseases due to their anti-inflammatory properties. Omega-3s are found in fatty fish, such as trout and salmon, as well as plant foods, such as chia seeds and walnuts. Adding fish to your diet also reduces your consumption of red meat and processed meats. This can help reduce your risk of developing colorectal cancer.

Leek: It contains different phytochemical compounds, including flavonoids, which are antioxidants that help neutralize free radicals that damage the cells in our bodies. It also contains sulphur compounds, which may have a protective effect against some cancers, primarily cancers of the digestive system.

Salmon, Leek, & Dill Chowder

Author: Food Innovation & Research Studio (FIRSt), George Brown College, Toronto

4 Servings    40 minutes


  • 1 tbsp. Olive oil
  • 2 cups Leeks, trimmed and thinly sliced
  • 1 tsp.  Salt
  • ½ tsp. Black pepper
  • 1 cup Yukon potato, cut into ½-inch cubes
  • ½ cup Frozen corn niblets
  • 2 cups Partly skimmed 2% milk
  • 2 cups No salt added vegetable stock
  • 10 oz. Salmon, skin removed and cut into bite size pieces
  • 2 tbsps. Fresh dill, finely chopped
  • ¼ cup Slivered almonds, toasted


  1. Heat a large pot over medium heat. Once the pot is hot, add the oil and leeks. Season with salt and pepper and cook for 10 minutes, or until leeks are tender.
  2. Add potatoes, corn, milk, and vegetable stock. Bring to a boil and reduce heat to medium-low. Cover and simmer for 10 minutes.
  3. Add the salmon and continue to cook for 5 minutes, or until potatoes are tender and salmon is cooked through.
  4. Remove from heat and stir in the dill.
  5. Garnish with almonds before serving.
  • Fresh dill can be substituted with 2 tsp freeze-dried dill.
  • Add a squeeze of fresh lemon for an extra zing!