3 Delicious Soup Recipes: Mediterranean Fish Diet Soups

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INGREDIENTS

• 1½ kg assorted fish
• 1 big white onion
• 2 tomatoes
• 2 garlic cloves, crushed
• 2 tbsp olive oil
• Thyme, parsley, saffron, bay leaves White wine

INSTRUCTIONS

1 Sautee the garlic, onion, tomatoes and green peppers for 5 minutes.

2 Add the fish, the herb and the salt. Bring to boil and add the wine.

3 Reduce the heat and let it cook covered for 20 minutes, taste and adjust ifneeded.

NUTRITION FACTS

Calories: 173.9Kcal
Fat: 1.8g
Cholesterol: 76.6mg
Sodium: 292.9mg
Potassium: 698.2mg
Carbs: 7.2g
Protein: 30.6g

VARIATION – 1

Variation: you can add some cooked brown rice, and chopped parsley to garnish.

VARIATION – 2

ANOTHER FISH SOUP

INGREDIENTS (Another Fish Soup)

• 5 c mixed fish (can be halibut, cod, sea bass, o red snapper)
• 1 tbsp olive oil
• 2 garlic cloves chopped
• 1 medium onion, chopped
• 5 c tomatoes, washed, peeled, simmered and pureed
• 1 tsp fresh thyme
• 1 tsp fresh basil
• 1 tsp crushed red pepper (optional)
• 2 unpeeled potatoes, washed and cut in cubes
• 1¼ c pumpkin cut into chunks
• 1¼ c squash cut into chunks
• 2/3 c leeks cut very thinly and small

INSTRUCTIONS (Another Fish Soup)

1 Cut the fish into chunks. Heat the olive oil in a large heavy Teflon casserole.

2 Add the garlic and onion and saute until transparent. Add tomatoes and water; cover and bring to boil.

3 Remove from heat and puree this mixture, then return it to saucepan. Add all the vegetables, herbs and condiments. Bring to a boil.

4 After 5 minutes, reduce the heat and add the fish cook covered for 20 minutes. Check that the potatoes are done!

VARIATION – 3

CHUPE DE PESCADO

The most complete and nutritious fish soup on Earth! A meal by itself!

INGREDIENTS (Chupe de Pescado soup)

• 2 kg mixed fish
• 1 tsp crushed garlic
• 2 red onions, pureed
• 4 tomatoes, peeled and cubed
• 1 tsp tomato paste
• 4 small yellow potatoes cut in cubes
• 1 c lowfat milk
• 1/2 c green peas
• 4 fresh cobs of corn cut into chunks, or 2 cups frozen corn kernels
• 3 red peppers
• 1 c white dry wine
• 1 rib celery
• 1 small celeriac
• 4 c concentrated fish stock
• Fresh cilantro
• Salt and pepper
• 1 tsp oregano

INSTRUCTIONS (Chupe de Pescado soup)

1 In a very hot skillet or pan, saute the garlic, the onion puree, the peppers, the carrots, the celery, the celeriac and the tomatoes.

2 Add the fish, and the water. Bring to boil and add the potatoes. Let it cook at high temperature for 10 minutes.

3 Remove any foam. Add the tomato paste, the wine, the salt and the herbs and condiments.

4 Add the peas, the corn and the brown cooked rice. Add the milk and the paste of aji picante.

5 Taste and adjust. Garnish with fresh chopped cilantro and/ or parsley. Ay que rico! Que delicia!