Fish and Vegetable Soup

Fish and Vegetable Soup

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From: Diabetic Living Magazine

This one-pot, fish-based soup with vegetables is easy to prepare in a Dutch oven. It will be on the table in under an hour and requires minimal cleanup!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 12 ounces fresh or frozen cod, haddock, or pike fillets
  • 8 ounces round red potatoes, chopped
  • 2 medium carrots, sliced
  • 1 small bulb fennel, chopped
  • 1 medium shallot, sliced
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 2 (14 ounce) cans reduced-sodium chicken broth
  • ½ cup dry white wine or water
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • ½ teaspoon snipped fresh thyme or ¼ teaspoon dried thyme, crushed
  • ¼ teaspoon crushed red pepper

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Cut into bite-sized pieces; set aside. In a Dutch oven, cook potatoes, carrots, fennel, shallot, and garlic in hot oil for 6 to 8 minutes or until just tender. Add broth, wine, undrained tomatoes, thyme, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in cod. Simmer, uncovered, 3 minutes more or until fish flakes when tested with a fork.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 217 calories; 3 g fat(0 g sat); 5 g fiber; 23 g carbohydrates; 21 g protein; 35 mcg folate; 37 mg cholesterol; 7 g sugars; 5,683 IU vitamin A; 21 mg vitamin C; 72 mg calcium; 2 mg iron; 605 mg sodium; 913 mg potassium
  • Nutrition Bonus: Vitamin A (114% daily value), Vitamin C (35% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1½ vegetable, 1 starch

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