Healthy Cannery Row Soup Recipe

Healthy Cannery Row Soup Recipe

Ingredients:

2 lb. varied fish fillets (such as haddock, perch, flounder, cod, sole), cut into 1-inch cubes
2 Tablespoons olive oil
1 clove garlic, minced
3 carrots, cut in thin strips
2 cups celery, sliced
1/2 cup onion, chopped
1/4 cup green peppers, chopped
1 can (28 oz) whole tomatoes, cut up, with liquid
1 cup clam juice
1/4 teaspoon dried thyme, crushed
1/4 teaspoon dried basil, crushed
1/8 teaspoon black pepper
1/4 cup fresh parsley, minced


Directions:

1. Heat oil in large saucepan. Sauté garlic, carrots, celery, onion, and green pepper in oil for 3 minutes.

2. Add remaining ingredients, except parsley and fish. Cover and simmer for 10–15 minutes or until vegetables are fork tender.

3. Add fish and parsley. Simmer covered for 5–10 minutes more or until fish flakes easily and is opaque. Serve hot.


Yield: 8 servings
Serving size: 1 cup

Each serving provides:

Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg
Total fiber: 3 g
Protein: 22 g
Carbohydrates: 9 g
Potassium: 710 mg

 

 


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