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Orange-flavoured Clam and Fish Soup

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A kid-friendly, super-fast fish recipe.

Preparation : 10 min Cooking : 10 min
330 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly
  • Diabetes-friendly

Ingredients

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
salt [optional]
ground pepper to taste [optional]

Method

  1. Finely chop the onion; mince or press the garlic; mince the chili pepper.
  2. 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.
  3. 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).
  4. 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.
  5. 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)

Amount

% Daily Value

Calories

330

Fat

7 g

11 %

Saturated 1.3 g
+ Trans 0 g

7 %

Cholesterol

60 mg

Sodium

280 mg

12 %

Carbohydrate

39 g

13 %

Fibre

4 g

16 %

Sugars

11 g

Protein

30 g

Vitamin A

35 %

Vitamin C

114 %

Calcium

12 %

Iron

114 %

Servings of Canada's Food Guide

1 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

Claims

This 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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 1
Vegetables 1 ½
Meat and Alternatives 3
Fats ½

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