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Mediterranean Fish Soup
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Mediterranean Fish Soup
Yield: Makes 4 servings
Each bustling Mediterranean seaport has a traditional seafood soup or stew. Within each city, recipes vary according to the day's catch. This energy-packed soup is just a sample of what is overseas.
Ingredients:
4
ounces uncooked pastina or other small pasta
Nonstick cooking spray
3/4
cup chopped onion
2
cloves garlic, minced
1
teaspoon fennel seeds
1
can (about 14 ounces) no-salt-added stewed tomatoes
1
can (about 14 ounces) fat-free reduced-sodium chicken broth
1
tablespoon minced fresh parsley
1/2
teaspoon black pepper
1/4
teaspoon ground turmeric
8
ounces firm, white-fleshed fish, cut into 1-inch pieces
3
ounces uncooked small shrimp, peeled and deveined
Preparation:
1.
Cook pasta according to package directions, omitting salt. Drain; set aside.
2.
Spray large nonstick saucepan with cooking spray. Add onion, garlic and fennel seeds; cook over medium heat 3 minutes or until onion is tender.
3.
Stir in tomatoes, chicken broth, parsley, pepper and turmeric. Bring to a boil; reduce heat and simmer 10 minutes. Add fish and cook 1 minute. Add shrimp and cook until shrimp just begin to turn pink and opaque.
4.
Divide pasta among 4 bowls; ladle soup over pasta.
Nutritional Information:
| Serving Size: 1-1/2 cups soup with 1/2 cup cooked pasta | |
| Sodium | 111 mg |
| Protein | 19 g |
| Fiber | 3 g |
| Carbohydrate | 28 g |
| Cholesterol | 59 mg |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 10 % |
| Calories | 209 |
Dietary Exchange:
| Starch | 1-1/2 |
| Vegetable | 1-1/2 |
| Meat | 1-1/2 |
This recipe appears in: European
