Adding fish two or three times a week to your diet is a healthy thing to do. Fish is low in saturated fat and high in protein. The "fatty" fishes -- salmon, trout and halibut -- are high in omega-3 fatty acids, which may reduce your risk of heart attack and lower your cholesterol. Fish is commonly broiled or baked, but can also be either the star of a hearty soup or an added ingredient in your favorite soup recipe.
Fish and Vegetable Stew
Combining fish and vegetables is a low-fat, low-calorie way to prepare a nutritious meal. Pour low-sodium fish stock into a soup pot and add chopped vegetables such as carrots, celery, onions, red-skinned potatoes and garlic. Simmer until the vegetables are almost soft. Add no-salt-added canned tomatoes and frozen green beans. Reheat and add chopped fish, such as cod or trout. Heat through and sprinkle with fresh dill just before serving. Serve with whole-wheat croutons on top.
Fish and Shrimp Soup
Shrimp is a low-fat, high-protein food that complements the taste of fish. Saute onion and garlic in olive oil until soft and fragrant. Add sliced potatoes and chopped leeks. Cook for 2 minutes more. Pour in fish stock, cover pot and simmer for 15 minutes. Stir in chopped fish, such as haddock or pollack. Continue cooking for about 3 minutes. Add the shrimp and cook until it turns completely pink, about 2 more minutes. Serve in warm bowls with a side of whole-wheat bread.
Fish and Corn Chowder
Fish can enhance the taste of your summer corn chowder recipe. Cut the kernels from corn cobs and saute in extra virgin olive oil until soft. Add chopped carrot, celery, zucchini, onion and garlic. Saute for 5 minutes more. Sprinkle vegetables with flour and stir to coat, then add chopped white fish, such as cod. Pour in 1 can of evaporated milk, 1 cup of skim milk and about 2 cups of water. Simmer until slightly thick, about 5 to 10 minutes. Season with sea salt and coarse black pepper. Serve garnished with fresh parsley and whole-wheat rolls.
Spicy Fish Soup
Cayenne pepper and roasted green chilies add spice to a traditional bowl of fish soup. Saute fresh chopped tomatoes, green onions, white onions, garlic and cilantro in olive oil. Add water to cover and bring to a boil. Stir in roasted green chilies, cayenne pepper, cumin and chopped fish, such as snapper. Simmer for 3 or 4 minutes, just until the fish is cooked through. Serve with warmed tortillas. If you'd like your soup more spicy, garnish with minced jalapeno.
References
- "Soup, A Way of Life"; Barbara Kafka; 1998
- "Healthy Eating for Families"; Rosemary Stanton; 2007
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; December 2010
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