Seafood Soup

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

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.
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.
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.
Garnish with fresh chopped parsley if desired.