Low FatDieting

Cannery Row Soup

Category Low Fat

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
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  • 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

1. Heat oil in large sauce pan. Saute garlic, carrots, celery, onion, and green pepper in oil 3 minutes.
2. Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork tender.
3. Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.

Yield:8 servings--Serving Size: 1 cup each

Each serving provides:

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

National Heart, Lung, and Blood Institute

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