Fish SOUP
Fish SOUP
INGREDIENTS
1 cup (about 1 medium) yellow onion, thinly sliced
5 oz (1 medium) leek, diced
1/2 cup (about 1 medium) carrot, diced
2 tsp (about 2 cloves) garlic, minced
2 1/2 cup celery stalks, thinly sliced
1/4 cup celery leaves
1 tsp dried parsley
1/2 tsp dried thyme
1/4 tsp salt
1/8 tsp ground black pepper
2 tbsp lemon juice (or 1 small lemon, rinsed and quartered)
4 1/3 cups low-sodium, fat-free broth, chicken or vegetable
2 cups water
24 oz cod
DIRECTIONS
Cook vegetables: In a large pan, add 1/3 cup of broth. Over medium heat, cook onion, leek, carrot, garlic, celery and leaves, parsley, and thyme. Season lightly with salt and pepper. Stir occasionally until vegetables soften, about 8 min.
Simmer with lemon: Add lemon juice (or lemon quarters) and remaining broth. Simmer (small bubbles gently breaking the surface) over medium heat until the liquid reduces by one-third, about 5 min.
Prepare fish: Season fish lightly with salt and pepper. Place fish in pan over vegetables.
Cook fish: Cover and simmer over low heat for 5 min. Turn fish over carefully. Cover and cook over medium heat for another 5 min, until fish flakes easily with a fork.
Serve: If using lemon quarters, remove. Ladle soup into bowls and serve hot.
TIPS
This recipe uses cod for nutritional calculations. You can substitute lean white fish (like haddock, sole, or flounder) if desired, but keep in mind that calories, protein, and sodium may vary slightly with each type of fish.
Don’t want to mince garlic all the time? Consider buying a jar of minced garlic and substituting 1 tsp for each garlic clove in your recipes.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
