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20 minute dinner recipes

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Fragrant Fish Soup

http://www.eatingwell.com/recipes/fragrant_fish_soup.html

From EatingWell:  March/April 2008

Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.

4 servings, about 1 1/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.
  2. Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.
  3. Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.

Nutrition

Per serving : 239 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 62 mg Cholesterol; 25 g Carbohydrates; 29 g Protein; 2 g Fiber; 230 mg Sodium; 572 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 lean meat

Tips & Notes