Wednesday, April 13, 2016

[Healthy_Recipes_For_Diabetic_Friends] Seafood, Fennel 
& Tomato Soup - 7g Carbs, 2g Fiber, 3g Sugar


Seafood, Fennel 
& Tomato Soup - 7g Carbs, 2g Fiber, 3g Sugar

From: - By Liz Tarpy
Frozen scallops and thin white fish fillets are real time-savers for busy weeknights, as they thaw in a flash and take just minutes to cook. If your fennel bulb comes with the green fronds attached, feel free to use them as a pretty garnish on the soup instead of the parsley. You can use any firm white-fleshed fish for this soup – Pacific cod is another great option.
Serves: 4
Hands-on Time: 25 min
Total Time: 25 min

1 1/2 tsp olive oil
1/2 bulb fennel, trimmed, cored and thinly sliced (about 2 cups)
2 cloves garlic, thinly sliced
1/2 tsp sea salt
1/2 tsp fennel seeds
1/4 tsp red pepper flakes
1/2 cup dry white wine
1 cup low-sodium chicken broth
1/2 cup jarred or boxed unsalted finely chopped tomatoes (TRY: Pomì Finely Chopped Tomatoes)
1 lb skinless sea bass fillets, 
cut into 8 pieces
4 oz bay scallops
1 Tbsp chopped fresh flat-leaf parsley

In a Dutch oven, heat oil on medium-high. Add fennel, garlic, salt, fennel seeds and pepper flakes and cook, stirring, until fennel is softened and slightly browned, 5 to 6 minutes.

Add wine and bring to a simmer. Cook until liquid is reduced by half. Add broth, tomatoes and ½ cup water and bring to a simmer.

Using a large spoon, gently lower sea bass and scallops into soup just until submerged. Simmer gently, stirring occasionally, just until fish flakes easily with a fork and scallops are opaque throughout, 4 to 5 minutes. Divide among bowls and sprinkle 
with parsley.

Serves: 4
Nutrients per serving (¼ of soup): 262 Calories, 13.5g Total Fat, 3g Sat Fat, 5g Monounsaturated Sat, 4g Polyunsaturated Fat, 7g Carbs, 2g Fiber, 3g Sugars, 28g Protein, 413mg Sodium, 87mg Cholesterol


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