Cannery Row Soup

Cannery Row Soup

Using fish and clam juice makes this tasty soup heart healthy.

CAL/SERV :

170

PREP TIME :

10 MINS

YIELDS :

8 SERVINGS

COOK TIME:

40 MINS

INGREDIENTS
  • 2 lb varied fish fillets (haddock, perch, flounder, cod, sole, etc.), cut into 1-inch-square cubes
  • 2 Tbsp olive oil
  • 1 clove garlic, minced
  • 3 carrots, cut in thin strips
  • 2 C sliced celery
  • ½ C chopped onion
  • ¼ C chopped green peppers
  • 1 can (28 oz) whole tomatoes, cut up, with liquid
  • 1 C clam juice
  • ¼ tsp dried thyme, crushed
  • ¼ tsp dried basil, crushed
  • ⅛ tsp ground black pepper
  • ¼ C fresh parsley, minced

INSTRUCTIONS
  1. Heat olive oil in a large sauté pan. Sauté garlic, carrots, celery, onion, and green pepper in oil for 3 minutes.
  2. Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are tender when pierced with a fork.
  3. Add fish and parsley. Simmer, covered, for 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.

Nutrition (per serving):

Calories 170, Total fat 5 g, Saturated fat 0 g, Cholesterol 56 mg, Sodium 380 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute