Name: Fish and Vegetable Soup
Total time: 55 min
Ingredients: 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 1/4 teaspoon dried thyme, crushed; ¼ teaspoon crushed red pepper

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Step 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.

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Nutrition Facts

Serving Size:

2 cups

Per Serving:

217 calories; protein 20.5g; carbohydrates 22.6g; dietary fiber 4.7g; sugars 6.6g; fat 3.1g; saturated fat 0.5g; cholesterol 36.6mg; vitamin a iu 5682.8IU; vitamin c 20.6mg; folate 34.6mcg; calcium 72.4mg; iron 1.6mg; magnesium 54.5mg; potassium 912.6mg; sodium 605.1mg.

Exchanges:

2 lean protein, 1 1/2 vegetable, 1 starch

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Fish and Vegetable Soup

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Ingredients

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Nutrition Facts