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-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
Directions:
Melt butter in large pot on medium heat
Add onions and cook for 4 minutes, stirring occasionally
Add carrots and continue to cook for 4 more minutes
Add potatoes and continue to cook for 4 more minutes
Add bay leaf, salt, pepper, basil and smoked paprika along with vegetable broth
Simmer for 15 minutes until potatoes soften
Stir in creamed corn and turn off heat for about 15 minutes
Return to medium heat, add tilapia (It will break into pieces as it cooks)
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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