Fish and Vegetable Soup

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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!

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Prep Time:
25 mins
Additional Time:
30 mins
Total Time:
55 mins
Servings:
4
Yield:
4 servings

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

Directions

  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.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

217 Calories
3g Fat
23g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 217
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 5g 17%
Total Sugars 7g
Protein 21g 41%
Total Fat 3g 4%
Saturated Fat 1g 3%
Cholesterol 37mg 12%
Vitamin A 5683IU 114%
Vitamin C 21mg 23%
Folate 35mcg 9%
Sodium 605mg 26%
Calcium 72mg 6%
Iron 2mg 9%
Magnesium 55mg 13%
Potassium 913mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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