Chicken and leek barley soup
A warm chicken soup with soft leeks, carrots and pearl barley.
About 55 min · 405 kcal · 36 g protein per serving
Salmon, potato and dill soup
A Nordic-inspired soup with salmon, potatoes and fresh dill.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the fish poaches through in 5 to 6 minutes
- Photograph the finished bowls
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 485 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Warm the oil in a large pan over medium heat and cook the leek for 6 minutes.
Add the potatoes and stock and simmer for 12 to 15 minutes, until tender.
Pour in the milk and bring it back to a bare simmer, with barely a bubble breaking the surface.
Add the salmon and poach gently for 5 to 6 minutes, until it is opaque and flakes.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Stir in the dill, off the heat, and serve.
The useful detail
Keep the soup below a vigorous boil after adding fish. A boil breaks the milk and shreds the salmon; a bare simmer leaves both intact.
Make it work for you
One serving is A large bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Trout instead of salmon
Slightly leaner, with the same safe endpoint.
Per serving: about 85 kcal less, about 1 g less protein, about 9 g less fat.
Cod instead of salmon
Much leaner and whiter, and the soup is lighter.
Per serving: about 160 kcal less, about 3 g less protein, about 16 g less fat.
Unsweetened soya milk
Thinner, and less likely to split.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Allergens: Adds soya; removes milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The richest soup in this group, because salmon is an oily fish. The potatoes and milk make it a meal rather than a starter.
| Energy | 485 kcal |
|---|---|
| Protein | 34 g |
| Fat | 22 g |
| of which saturates | 6 g |
| Carbohydrate | 37 g |
| of which sugars | 11 g |
| Fibre | 4 g |
| Sodium | 880 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| leek | 100 g | FDC 169246Leeks, (bulb and lower leaf-portion), raw | 61 kcal | 1.5 g |
| potatoes | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| vegetable stock | 490 g | FDC 171583Soup, vegetable broth, ready to serve | 25 kcal | 1.2 g |
| milk | 260 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 129 kcal | 8.5 g |
| salmon | 250 g | FDC 175167Fish, salmon, Atlantic, farmed, raw | 520 kcal | 51.1 g |
| fresh dill | 5 g | FDC 172233Dill weed, freshFresh dill is 43 kcal per 100 g on FoodData Central 172233, so the few grams a recipe uses add 2 or 3 kcal. That record has no sugars value, so the dill is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| Whole recipe | Divided by 2 | 967 kcal | 67.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Reheat it gently; the milk splits at a boil.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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Roasted squash and white beans blended into a smooth sage soup.
About 50 min · 345 kcal · 20 g protein per serving
Vegetarian