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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If you give a person a fish, they'll fish for a day. But if you train a person to fish, they'll fish for a lifetime."
-Dan Quale, Former Vice President of the United States

The refrigerator light goes on...

Any fish will do for this recipe but I like using a firm white fish for a couple of reasons. First is the color but more important is that the flavor will not be as intense as a tuna or salmon. Further, a fish like cod or mahi mahi will remain firm after cooking slowly in the soup pot.

As with most soups they are better the next day. This is a great soup when just made but the following day it takes on an even greater richness and depth of flavor.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  


 

Fish Soup with Yams



Servings = 4 | Serving size =about 2 cups

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers. Reheat gently.

1 Tbsp olive oil
1 large onion (diced)
2 ribs celery (diced)
1 large carrot (peeled and diced)
16 ounces yams (peeled and diced)
2 anchovy filets (canned in water is best) (minced)
5 cups water
1/2 lemon (juiced)
2 bay leaves
1/2 tsp dried marjoram
1/4 tsp salt
fresh ground black pepper (to taste)
2 cloves garlic
16 ounces firm white fish (like cod, halibut or mahi mahi)

Place the olive oil in a medium stock pot over medium heat. Add the onion and cook for about two minutes, stirring frequently.

Add the celery and carrots and cook for two minutes. Add the yams and cook for one minute.

Add the anchovies, water, lemon juice, bay leaves, marjoram, salt and pepper.

Peel and crush, but don't chop the garlic. Add the two cloves to the pot. Reduce the heat until the soup is simmering. Stir occasionally and cook for about 45 minutes.

Cut the fish into 1 inch cubes and add to the soup. Cook for another 20 minutes. Remove the garlic cloves and bay leaves before serving.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 323 Calories from Fat 57
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 1g 5%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 38mg 13%
Sodium 465mg 19%
Total Carbohydrates 39g 13%
    Dietary Fiber 6g 26%
    Sugars 4g  
Protein 27g  
Vitamin A 69% Vitamin C 47%
Calcium 11% Iron 11%
Vitamin K 14 mcg Potassium 1627 mg
Magnesium 128 mg