North Sea Soup
Serve this low-cal fish and tomato soup with hearty whole grain bread, flat bread, or Scandinavian potato bread.
Ingredients
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8 ounces skinless, boneless sea bass, red snapper, and/or catfish fillets
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1/4 cup chopped onion
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1 clove garlic, minced
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1 tablespoon margarine, butter, or olive oil
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2 cups water
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2 fish bouillon cubes or 2 teaspoons instant chicken bouillon granules
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2 teaspoons lemon juice
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1 bay leaf
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1/4 teaspoon dried thyme, crushed
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1/8 teaspoon fennel seed, crushed
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Dash ground saffron (optional)
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2 small plum tomatoes, halved lengthwise and thinly sliced
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Fresh thyme sprigs (optional)
Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3/4-inch pieces; set aside.
2.
In a medium saucepan cook onion and garlic in hot margarine over medium heat until onion is tender. Stir in water, fish bouillon cubes, lemon juice, bay leaf, dried thyme, fennel seed, and if desired, saffron.
3.
Bring to boiling. Add fish and tomatoes. Return to boiling; reduce heat. Simmer, covered, about 4 minutes or until fish flakes easily with a fork. Discard bay leaf. If desired, garnish with fresh thyme.
Nutrition information
Calories 196, Total Fat 9 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Cholesterol 47 mg, Sodium 1016 mg, Carbohydrate 6 g, Total Sugar 2 g, Fiber 1 g, Protein 22 g. Daily Values: Vitamin A 0%, Vitamin C 25%, Calcium 4%, Iron 6%. Exchanges: Vegetable 1, Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet
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