Fish and Fennel Soup

Author: Canadian Living

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.

  • Portion size 3 servings

Ingredients

  • 2 teaspoons vegetable oil
  • 2 onions chopped
  • 2 cloves garlic minced
  • 2 cups chopped fennel (about 1 small)
  • 1/2 teaspoon fennel seeds crushed
  • 4 cups fish stock
  • 4 cups chicken stock
  • 2 cups water
  • 1 can diced tomatoes
  • 1/4 cup tomato paste
  • 3/4 teaspoons salt
  • 1/2 teaspoon pepper
  • 1/2 cup long-grain rice
  • 1 1/2 lb firm white fish such as cod or haddock
Topping:
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons grated lemon rind
  • 1 clove garlic minced

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 834 mg
  • Protein 20 g
  • Calories 189.0
  • Total fat 3 g
  • Cholesterol 37 mg
  • Saturated fat trace
  • Total carbohydrate 20 g

%RDI

  • Iron 12.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 9.0
  • Vitamin C 33.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Fish and Fennel Soup

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