Mediterranean Fish Soup Recipe - Cooking Index
Mediterranean Fish Soup Recipe - Cooking Index
Each bustling Mediterranean seaport has a traditional seafood soup or stew. Within each city, recipes vary according to the day's catch. This energy-packed soup is just a sample of what is overseas.
Type: Fish| 4 oz | 113g | Uncooked pastina |
| = (or other small pasta) | ||
| Nonstick cooking spray - as needed | ||
| 3/4 cup | 46g / 1.6oz | Chopped onion |
| 2 | Garlic cloves - minced | |
| 1 teaspoon | 5ml | Fennel seeds |
| 1 | No-salt-added stewed tomatoes - (14 1/2 oz) | |
| 1 | Fat-free reduced-sodium chicken broth - (14 oz) | |
| 1 tablespoon | 15ml | Minced fresh parsley |
| 1/2 teaspoon | 2.5ml | Freshly-ground black pepper |
| 1/4 teaspoon | 1.3ml | Ground turmeric |
| 8 oz | 227g | Firm white-fleshed fish - cut 1" pieces |
| 3 oz | 85g | Small shrimp - peeled, deveined |
Cook pasta according to package directions, omitting salt. Drain and set aside.
Spray large nonstick saucepan with cooking spray. Add onion, garlic and fennel seeds; cook over medium heat 3 minutes or until onion is tender.
Stir in tomatoes, chicken broth, parsley, pepper and turmeric. Bring to a boil; reduce heat and simmer 10 minutes.
Add fish and cook 1 minute. Add shrimp and cook until shrimp just begins to turn pink and opaque.
Divide pasta among bowls; ladle soup over pasta.
This recipe yields 4 (1 1/2-cup) servings.
Exchanges Per Serving: 1 1/2 Starch, 1 1/2 Meat, 1 1/2 Vegetable.
Nutrition Facts: Calories 209; Calories from Fat 10%; Total Fat 2g; Saturated Fat 1g; Protein 19g; Carbohydrates 28g; Cholesterol 59mg; Sodium 111mg; Dietary Fiber 3g.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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