Italian seafood soup with garlic croutons

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Italian seafood soup with garlic croutons

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  • 0:20 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

This satisfying soup’s got a whole lotta flavour and is blessedly low in fat.

Featured in
Nutrition information, Soup recipes

Ingredients

  • 1 brown onion, finely chopped
  • 2 celery sticks, finely chopped
  • 1 baby fennel, trimmed, finely chopped
  • 2 garlic cloves, crushed
  • 1/4 teaspoon dried chilli flakes
  • 750ml (3 cups) water
  • 400g can no-added-salt diced tomatoes
  • 1 dried bay leaf
  • 400g can no-added-salt cannellini beans, rinsed, drained
  • 400g firm white fish fillets, cut into 2cm pieces
  • 250g peeled medium green prawns
  • 1 large zucchini, halved, thinly sliced
  • Chopped fresh continental parsley, to serve

Garlic croutons

  • 8 thin slices sourdough baguette
  • 1 garlic clove, halved

Method

  • Step 1
    Preheat oven to 200°C. To make croutons, rub each side of bread with the cut side of the garlic clove. Place on a baking tray and spray with olive oil. Bake, turning halfway, for 10-12 minutes or until golden and crisp.
  • Step 2
    Meanwhile, heat a saucepan over medium heat. Spray with oil. Add the onion, celery and fennel. Stir for 6-7 minutes or until soft. Stir in garlic and chilli flakes for 1 minute or until aromatic.
  • Step 3
    Stir in water, tomato and bay leaf. Bring to the boil. Reduce heat to low and simmer for 10 minutes. Add beans, fish, prawns and zucchini and simmer for 5 minutes or until seafood is just cooked and zucchini is tender. Season with pepper. Sprinkle with parsley. Serve with garlic croutons.

Nutrition

  • 1555 kj

    Energy

  • 5g

    Fat Total

  • 0.5g

    Saturated Fat

  • 10g

    Fibre

  • 47g

    Protein

  • 34g

    Carbs (total)

All nutrition values are per serve

Notes

Why fish?

1) Rich in protein – a great hunger buster

2) Top source of omega-3 fatty acids, which may help reduce inflammation

3) Provides several of the B vitamins, especially niacin (vitamin B3)

Top idea

For a subtle nutty flavour, replace the cannellini beans with cooked pearl barley. Add 1 cup cooked pearl barlet after stirring in the tomato and water in step 3.

  • Author: Chrissy Freer
  • Image credit: Jeremy Simons
  • Publication: Australian Good Taste

Source: taste.com.au

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