Seafood Soup

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Nutrition Facts

Serving Size: 1.5 cups

Calories: 190 • Total Fat: 3g  • Total Carbohydrate: 13g (Fiber: 4g • Sugars: 5g) • Protein: 25g • Vitamin A (113%) •  Vitamin C: (31%) • Vitamin D: (24%) • Calcium (13%) • Iron (18%) • Folate (17%)

Nutritional Highlights

High Protein • Low Fat • Gluten-Free • Dairy-Free • Good for Healthy Skin, Eyes, Bone, Teeth • Good for Immunity • Good Source of Iron and Folate

This soup is high in protein. Serve it alongside a small slice of whole-grain bread with a drizzle of olive oil or some cooked grains.

Dysphagia Level 3 – Soft – serve as is (*note: if you are on thickened liquids, add thickener until appropriate level of thickness is reached)


Seafood Stew

Servings: 4 (1.5 cups each)

Ingredients
  • 8 oz shrimp, peeled and deveined
  • 8 oz whitefish of choice (cod, tilapia, halibut), cut into bite-size pieces
  • 2 medium whole carrots, diced
  • 4 celery stalks, diced
  • 2 garlic cloves, minced
  • 3/4 cup mushrooms, sliced
  • 1/4 cup yellow onion, chopped
  • 1 medium roasted red pepper, chopped (about 1/3 cup)
  • 2 1/2 cups fresh spinach, chopped
  • 1 can diced tomatoes, low sodium
  • 3 tbsp fresh parsley, chopped
  • 1 tbsp dried oregano
  • 1 tsp lemon pepper seasoning, salt free (such as Mrs. Dash)
  • 1/2 lemon, juice and zest
  • 2 cups + 1/3 cup vegetable broth, low sodium
  • 1 tsp olive oil
  • 1/4 cup dry white wine
  • Crushed red pepper flakes, to taste (optional)
Method
  1. Heat oil and 1/3 cup vegetable broth in a large pot over medium heat. Add carrot, celery, garlic, onion, and mushrooms and cook until onion is translucent, about 5 minutes. Stir frequently to keep it from burning.
  2. Next, add roasted red pepper, tomatoes, parsley, oregano, red pepper flakes, white wine, and remainder of vegetable broth and simmer for 8-10 minutes, stirring occasionally.
  3. Add shrimp and whitefish and simmer until cooked through, about 5-6 minutes. Add spinach, lemon pepper, lemon juice and zest and stir. Allow to simmer on low-medium heat for 10 minutes.
  4. Garnish with fresh chopped parsley if desired.
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