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Fish Soup Provençale (makes 4 servings) |
Ingredients:
- 8 oz fresh or frozen skinless and boneless haddock or halibut filets
- 1 small fennel bulb
- 3 cups low-sodium vegetable stock
- 1 cup onion, chopped
- 1 medium-sized zucchini, chopped
- 1 cup dry white wine
- 1 tablespoon of grated orange peel
- 2 cloves garlic, chopped
- 2 cups tomatoes, chopped or 1 14 oz. can of chopped tomatoes (undrained)
- 2 tablespoons fresh thyme plus extra for garnish
Directions:
- Thaw fish if frozen. Rinse well then pat dry with a paper towel. Cut into 1 inch pieces then set aside.
- Cut off upper stalks of the fennel bulb and slice off the bottom. Rinse thoroughly then cut in half. Thinly slice the fennel halves lengthwise.
- In a large saucepan, stir in the fennel, vegetable stock, onion, zucchini, white wine, orange peel and garlic. Bring to a boil then reduce heat to medium, cover and simmer for about 10 minutes.
- Stir in the fish, tomatoes and thyme to the broth and cook for about 4-5 minutes or until fish becomes flaky when tested with a fork, then serve garnished with extra chopped thyme.
TEXT VERSION OF NUTRITION FACTS: Serving Size: 1/4 of recipe (536 g) Servings Per Recipe: 4 |
|
Amount per serving |
| Calories |
194 |
| Calories from fat |
26 |
| Total Fat |
3 g |
| Saturated Fat |
1 g |
| Cholesterol |
18 mg |
| Sodium |
129 mg |
| Total Carbohydrates |
15 g |
| Dietary Fiber |
4 g |
| Sugars |
0 g |
| Protein |
18 g |
| Vitamin A |
20% |
| Vitamin C |
55% |
| Calcium |
8% |
| Iron |
10% | | |
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