Using fish and clam juice makes this tasty soup heart-healthy.
2 lb varied fish fillets (e.g., haddock, perch, flounder, cod, or sole), cut into 1-inch-square cubes 2 Tbsp olive oil 1 clove garlic, minced 3 carrots, cut into 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 tsp dried thyme, crushed 1/4 tsp dried basil, crushed 1/8 tsp black pepper 1/4 cup fresh parsley, minced |
- Heat oil in large sauce pan. Sauté garlic, carrots, celery, onion, and green pepper in oil 3 minutes.
- Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork-tender.
- Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.
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Yield: 8 servings Serving size: 1 cup each Each serving provides: Calories: 170 Total fat: 5 g Saturated fat: less than 1 g |
Cholesterol: 56 mg Sodium: 380 mg Fiber: 3 g Protein: 22 g Carbohydrate: 9 g Potassium: 710 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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