A kid-friendly, super-fast fish recipe.
|1/2||onions, finely chopped||100 g|
|1 clove||garlic, minced or pressed|
|1/2||dried chili peppers, minced||0.4 g|
|1 tbsp||olive oil||15 mL|
|1 can of 142g drained||baby clams|
|1 2/3 cup||canned tomatoes, low sodium||400 g|
|1 1/2 cup||orange juice, or half orange juice/half water||375 mL|
|1||tilapia fillets||180 g|
|1 clove||garlic, to rub the bread|
|3 slices||bread, whole wheat, toasted||110 g|
|ground pepper to taste [optional]|
- Finely chop the onion; mince or press the garlic; mince the chili pepper.
- Heat the oil in a pot over medium heat. Sauté the onion and garlic about 5 min until they are translucent, then add the chili pepper. Cook 1 min with stirring.
- Drain the clams and reserve the liquid. Add the clams to the pot, then cook 2 min with stirring. Pour in the clam liquid, then add the diced tomatoes and orange juice (for a more subtle orange flavour, you may replace some of the orange juice with water). Bring the mixture to a simmer (i.e. bring to a boil, then lower the heat so that the liquid just bubbles up to the surface).
- Cut the fish into large chunks, add them to the pot, and poach them until they are opaque throughout, about 5 min. Season with salt and pepper to taste.
- While the fish is cooking, toast the bread slices then rub them on one side with a garlic clove. Ladle the soup into bowls and serve with the toasted bread.
Nutrition Facts Table
per 1 Serving (390g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2 ¼||servings|
|Grain Products :||1||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||1 ¼||servings|
ClaimsThis recipe is :
- Free :
- Added Sugar, Trans Fat
- Low :
- Calories, Cholesterol, Fat, Saturated Fat, Sodium
- Source of :
- Calcium, Fibre, Vitamin K
- Good source of :
- Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin E
- Excellent source of :
- Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Zinc
|Meat and Alternatives||3|