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CANNERY ROW SOUP

Yield: 8 servings
Serving Size: 1 cup each


Using fish and clam juice makes this tasty soup heart-healthy.
 
• 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 celery, sliced
• 1/2 C onion, chopped
• 1/4 C green peppers, chopped
• 1 can (28 oz)   whole tomatoes, cut up, with liquid
• 1 C clam juice
• 1/4 tsp dried thyme, crushed
• 1/4 tsp dried basil, crushed
• 1/8 tsp black pepper
• 1/4 C fresh parsley, minced
 

Heat oil in large sauce pan. Saute garlic, carrots, celery, onion, and green pepper in oil 3 minutes.

Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork tender.

Add fish and parsley.

Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque.

Serve hot.

Each serving provides:
Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg

Source: National Heart, Lung, and Blood Institute, NIH, DHHS - hin.nhlbi.nih.gov

 

 

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