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One-Pot Fish and Vegetable Soup Recipe

Enjoy this quick, easy, and healthy soup with a thick slice of sour dough bread


Creative Cooking for the Health-Conscious Gourmet

 Low-Fat | Low-Calorie | Low-Cholesterol


one-pot soup - fish and veggies

One-Post Fish and Vegetable Soup Recipe


Ingredients:

  • 1 medium onion, diced

  • 3 carrots, diced

  • 2 medium potatoes with skin, diced

  • 1.5 Tb butter

  • ½ tsp salt

  • 4 cups reduced-sodium vegetable broth

  • 1 Bay leaf

  • ¼ tsp pepper

  • ½ tsp smoked paprika

  • ½  tsp basil

  • ½ cup creamed corn

  • 6 oz Tilapia fillets

Note: You can use any mild fish. if you use a more solid fish, cut it into 2-inch pieces before adding to soup

one-pot fish and vegetable soup

Directions:

  1. Melt butter in large pot on medium heat

  2. Add onions and cook for 4 minutes, stirring occasionally

  3. Add carrots and continue to cook for 4 more minutes

  4. Add potatoes and continue to cook for 4 more minutes

  5. Add bay leaf, salt, pepper, basil and smoked paprika along with vegetable broth

  6. Simmer for 15 minutes until potatoes soften

  7. Stir in creamed corn and turn off heat for about 15 minutes

  8. Return to medium heat, add tilapia (It will break into pieces as it cooks)

  9. Simmer for 15-20 minutes stirring occasionally, until fish is cooked through


NOTES: Appropriate for low fat, no cholesterol, high protein, and high fiber diet regimens.


Nutritional Information:

Serves 6


Calories 160, Total Fat 3.5g, Saturated Fat 2.0 g, Total Carbohydrate 25g, Added sugars 0g, Dietary fiber 3g , Protein 8g, Sodium 400mg, Potassium 565mg


Chef and Author: Mary B Grosvenor, MS, Registered Dietitian

Medically Reviewed by FibonacciMD editors.



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