Spanish Fish Soup - 9.9g Carbs, 0.9g Fiber, 3.1g Sugar
From: Vital Choice Seafood - By Annemarie Colbin and was adapted
from her book, Food and Our Bones: The Natural Way to Prevent
Osteoporosis (Plume, New York, 1998)
As she writes, "This delicious and easy soup is excellent for
company. The key is to use a tasty homemade fish stock. You can
serve the soup over a whole grain such as brown rice or kasha or
serve it with a Mediterranean style salad and some crusty whole
grain bread."
Prep Time: 20 min
Cook Time: 35-40 min
Servings: 4
2 Tbsp organic extra virgin olive oil OR macadamia nut oil, divided
1 medium onion, chopped
3 garlic cloves, chopped OR 2 Tbsp organic garlic granules)
1/4 tsp dried tarragon
3 cups fish (or vegetable or chicken) stock
Pinch of saffron, crumbled
1 tsp sea salt
4 calamari, cleaned and sliced into rings*
1/2 lb Alaskan scallops (about 18)
8 Manila clams
1 lb Alaskan cod, Alaskan halibut OR
other whitefish fillet portions, cut into 1-inch pieces
2 tsp chopped fresh parsley
Organic coarse ground black pepper
*You can substitute more scallops or cod instead of calamari. If
so, use 2/3 lb. scallops (about 12 scallops) or 1.5 lbs. of cod
instead of the amounts shown above.
Warm the oil in a large soup pot, over medium heat. Add the onion,
garlic, and tarragon, and saute for 2 to 3 minutes, or until fragrant
but not browned.
Add the stock, saffron, and salt, and bring to a boil. Lower the heat
and simmer, covered, for about 20 to 25 minutes. (You can make the
soup ahead up to this point).
Add the calamari and simmer covered, for 3 minutes. (Skip this step
if you are not using calamari.)
Then add the scallops, clams, and scrod, and simmer another 5 to
6 minutes, until the clams are all open and the fish and scallops
are cooked through. (Discard any clams that do not open).
Taste and add more salt if necessary. Serve hot, sprinkled with
fresh parsley.
Nutrition From: www.caloriecount.about.com
By omitting the "1 tsp sea salt" and using low sodium broth the
sodium content is 628mg Sodium.
Servings: 4
Serving Size: 543 g
Nutrition per Serving:
1,154 Calories, 82 Calories from Fat, 9.1g Total Fat, 0.9g Saturated Fat,
0g Trans Fat, 82mg Cholesterol, * 1,096mg Sodium, 9.9g Total Carbs,
0.9g Dietary Fiber, 3.1g Sugars, 34.8g Protein
Vitamin A 3% - Vitamin C 13% - Calcium 2% - Iron 1%
Nutrition Grade: C
Good points:
Very low in saturated fat
Very low in sugar
High in vitamin B6
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