Fish and Fennel Soup
This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 189 |
| pro | 20 g |
| total fat | 3 g |
| sat. fat | 0 |
| carb | 20 g |
| fibre | 3 g |
| chol | 37 mg |
| sodium | 834 mg |
| % RDI: | - |
| calcium | 7 |
| iron | 12 |
| vit A | 9 |
| vit C | 33 |
| folate | 12 |
Light and fresh yet satisfying enough to be a meal, this soup is ready in just minutes. Chunky with white flaky fish in a pale pink broth, it is attractive, too. You can use shrimp instead of fish if desired; just cook until pink.
Ingredients
- 2 tsp vegetable oil
- 2 onions, chopped
- 2 cloves garlic, minced
- 2 cups chopped fennel, (about 1 small)
- 1/2 tsp fennel seeds, crushed
- 4 cups fish stock or chicken stock
- 2 cups water
- 1 can (28 oz/796 mL) diced tomatoes
- 1/4 cup tomato paste
- 3/4 tsp salt
- 1/2 tsp pepper
- 1/2 cup long-grain rice
- 1-1/2 lb firm white fish such as cod or haddock
- Topping:
- 2 tbsp chopped fresh parsley
- 2 tbsp grated lemon rind
- 1 clove garlic, minced
Preparation
In large saucepan or Dutch oven, heat vegetable oil over medium heat; cook chopped onions, minced garlic, chopped fennel and fennel seeds, stirring occasionally, for 5 minutes.
Add fish stock, water, diced tomatoes, tomato paste, salt and pepper; bring soup to boil. Add long-grain rice; reduce heat to medium-low, cover and simmer for about 20 minutes or until rice is tender.
Cut fish into 1-inch (2.5 cm) cubes; add to pot and cook for about 4 minutes or until fish flakes easily when tested with fork.
Topping: In small bowl, combine chopped fresh parsley, grated lemon rind and minced garlic. Ladle soup into bowls; sprinkle topping over each.
Additional information :
Variation
Fish and Celery Soup: Substitute 1 cup (250 mL) chopped celery for the fennel.
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