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
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"When you fish for love, bait with your heart, not your brain."
-Mark Twain, National Treasure
Soup doesn't have to take all day to prepare. This is a quick and easy fish soup that is so warming on a fall or winter day. There's a lot of pepper in this, making it spicy and aromatic at the same time. All of that and 10 grams of fiber!
Servings: 2 | Serving size: about two cups
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3, 4.
This recipe makes great leftovers. Reheat gently.
Not on a low sodium diet? Here's the standard Fish and Root Vegetable Stew.
1 tsp | olive oil |
1 large | yellow onion |
8 ounces | red potato |
8 ounces | parsnip |
1 medium | carrot |
3 cups | water |
1/8 tsp | salt |
1/8 tsp | fresh ground black pepper |
1/4 tsp | dried thyme leaves |
1/4 tsp | dried oregano leaves |
2 | bay leaves |
8 ounces | tilapia filets |
1/8 tsp | salt |
Place the olive oil in a medium sauce pan over medium heat. Add the yellow onion and cook for about 5 minutes stirring frequently.
Add the potatoes, parsnips and carrots and stir. Cook for about 10 minutes. Stir often so as to not let the vegetables brown. Add the water and reduce the heat to medium-low.
Add the salt, pepper, thyme, oregano and bay. Simmer for about 20 - 30 minutes until the vegetables begin to soften. Stir the soup frequently. When the vegetables have cooked to the point that they are soft but not mushy add the fish. Add the 1/8 tsp salt.
Cook for about 5 minutes until the fish begins to flake. Serve.
Nutrition Facts
Serving size: about 2 cups
Servings: 2
Amount Per Serving
Calories 346 | Calories from Fat 43 |
% Daily Value |
Total Fat 8g | 7% |
Saturated Fat 1g | 5% |
Monounsaturated Fat 1g | |
Trans Fat 0g | |
Cholesterol 57mg | 19% |
Sodium 392mg | 23% |
Total Carbohydrates 8g | 3% |
Dietary Fiber 10g | 40% |
Sugars 12g | |
Protein 28g |
Vitamin A 96% | Vitamin C 64% |
Calcium 10% | Iron 14% |
Vitamin K 35 mcg | Potassium 1527 mg |
Magnesium 102 mg |