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Easy Roman-Style Fish Soup

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Mussels, squid, and fish in a spicy broth.

Each Italian region with a coastline has its own fish soup. This version is more of a stew than a soup and has the advantage of being simple to prepare and eat since it calls for fish fillets rather than whole fish.

Preparation : 15 min Cooking : 30 min
510 calories/serving
  • Can be done in advance
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free

Ingredients

800 g cuttlefish, cleaned and rinsed
900 g mussels, rinsed 60 units
3 tbsp Parsley and Garlic Base 45 mL
2 onions, finely chopped 400 g
2 cloves garlic, pressed
2 tbsp olive oil 30 mL
1 dried chili peppers, minced 0.4 g
2/3 cup white wine 170 mL
1 1/2 cup canned tomatoes, low sodium 380 g
3 turbot fillets 650 g
1/3 cup water, or more, if necessary 85 mL
6 slices bread, whole wheat 220 g
1 clove garlic, to rub the bread
salt [optional]
ground pepper to taste [optional]

Method

  1. Rinse the squid, drain and slice into 1 cm rings. Set aside.
  2. Carefully rinse and brush the mussels to remove any sand. Drain. Discard any mussels that stay open, even after being tapped. Put the mussels in a pot with about one teaspoon of the parsley and garlic base. Cook over medium heat, covered, 7-8 min. All the mussels should open. Take them out and set aside. Filter the liquid through a sieve to remove any bits of shell and sand. Set aside.
  3. In the meantime, finely chop the onion and press the garlic using a garlic press. Heat the oil in a pot over medium heat. Sauté the onion and garlic about 5 min until translucent. Add about one tablespoon of the parsley and garlic base and minced chili pepper. Cook 1 min with stirring. Add the squid and cook 2-3 min until they become opaque. Pour in the wine and cook 1 more min. Add the diced tomatoes and salt, then cook about 10 min. Add the filtered mussel liquid and bring to a simmer (i.e. bring to a boil, then lower the heat so that the liquid just bubbles up to the surface).
  4. Cut the fish fillet into large chunks, add to the pot, cover, and cook until the fish is opaque throughout, about 5 min. Add some water if necessary just to cover the fish.
  5. Take advantage of these last 5 min to shell most of the mussels discarding the shells, but keeping some for decoration. Also remove and discard any unopened mussels. Put the mussels back into the pot to warm them up. Adjust the seasoning as desired.
  6. Toast the bread slices then rub them on one side with a garlic clove. Place a slice in each bowl. Ladle the soup over the bread and garnish with the unshelled mussels. Serve.

Nutrition Facts Table

per 1 Serving (370g)

Amount

% Daily Value

Calories

510

Fat

14 g

22 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

290 mg

Sodium

1230 mg

51 %

Carbohydrate

30 g

10 %

Fibre

4 g

15 %

Sugars

11 g

Protein

64 g

Vitamin A

39 %

Vitamin C

49 %

Calcium

24 %

Iron

111 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 3 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Source of  :
Fibre
Good source of  :
Calcium, Vitamin C, Vitamin E
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Meat and Alternatives 7 ½
Fats 1

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This recipe is in the following categories

Shellfish | Fish | Soups | Main courses/Entrées | High Iron | Low Saturated Fat | High Calcium | Italian