Soups April 06, 2014
Calories
67
Sodium
256mg
10% DV
Fat
7g
11% DV
Protein
4g
9% DV
Carbs
8g
2% DV
Fiber
3g
12% DV
Manhattan Fish Soup
115
A perfect Lenten soup that is neither too light nor too heavy.
3
1 5oz Swai fillet
1 medium potato, peeled and cubed
2 tsp olive oil
2 medium carrots, peeled and cut into bite size pieces
1 celery stalk, cut into bite size pieces
3 cloves of garlic, minced
1 14oz can diced tomatoes
1 tbsp. lemon juice
2 cups water
1 bay leaf
1/4 tsp pepper
1/4 tsp salt
1 tsp Chesapeake Bay seasoning (or Old Bay seasoning)
1 tsp dried parsley flakes
1 medium potato, peeled and cubed
2 tsp olive oil
2 medium carrots, peeled and cut into bite size pieces
1 celery stalk, cut into bite size pieces
3 cloves of garlic, minced
1 14oz can diced tomatoes
1 tbsp. lemon juice
2 cups water
1 bay leaf
1/4 tsp pepper
1/4 tsp salt
1 tsp Chesapeake Bay seasoning (or Old Bay seasoning)
1 tsp dried parsley flakes
Bring a pot of water to boil and cook potato until tender when pierced with a fork. Drain and set aside.
Heat olive oil in a pot; add carrots, celery and garlic; sauté about 5 minutes or until carrots start softening.
Add the tomatoes, lemon juice, water, bay leaf, pepper, salt, Chesapeake Bay seasoning, and parsley to the carrot pot; bring to a boil. Lower heat and allow to simmer for 5-10 minutes.
Stir in potatoes and fish pieces. Continue to cook for 5-10 minutes more or until fish is cooked through.
Season with additional salt and pepper to taste; add Tabasco sauce if desired; remove the bay leaf before serving.
Nutritions
Calories
67
Sodium
256mg
10% DV
Fat
7g
11% DV
Protein
4g
9% DV
Carbs
8g
2% DV
Fiber
3g
12% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 2g 10%
Polysaturated Fat 1g 12%
Monosaturated Fat 3g 23%
Cholesterol 8mg 2%
Sodium 256mg 10%
Potassium 220mg 6%
Protein 4g 9%
% DAILY VALUE*
Total Carbohydrate
Fiber 3g 12%
Sugar 1g 3%
Vitamin A 3969IU 79%
Vitamin B6 1mg 89%
Vitamin C 12mg 20%
Calcium 52mg 5%
Iron 2mg 15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.