Italian-Style Fish and Seafood Soup

6 Reviews
100% would make this recipe again

Mussels, shrimp, and fish in a spicy broth.

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Preparation : 15 min Cooking : 30 min
460 calories/serving

Ingredients

460 g mussels, rinsed 30 units
2 tbsp Parsley and Garlic Base 30 mL
2 tbsp olive oil 30 mL
15 shrimp, medium-large 150 g
1/4 cup white wine 65 mL
1 clove garlic, pressed
1 onions, finely chopped 200 g
1/2 dried chili peppers, minced 0.2 g
3/4 cup canned tomatoes (diced) 190 g
2 tilapia fillets, or other white fish 360 g
3 tbsp water, or more, if necessary 45 mL
1 pinch salt [optional]
ground pepper to taste [optional]
3 slices gluten-free bread 140 g
1 clove garlic, to rub the bread

Method

  1. Carefully rinse and brush the mussels to remove any sand. Drain. Discard any mussels that stay open, even after being tapped. Put the mussels in a pot with about one teaspoon of the parsley and garlic base. Cook over medium heat, covered, 7-8 min. All the mussels should open. Take them out and set aside. Filter the liquid through a sieve to remove any bits of shell and sand. Set aside.
  2. Heat half of the oil in a saucepan over medium-high heat. Add the shrimp then sauté, with stirring until the shrimp are opaque throughout and pink-coloured, 3-4 min. Deglaze with the wine then cook 1 min. Season with salt and pepper, then take the shrimp out of the pan, and set them aside, covered to keep them warm.
  3. Heat the remaining oil in the saucepan, then sauté the onion and garlic about 5 min until translucent. Add about one tablespoon of the parsley and garlic base and minced chili pepper. Cook 1 min with stirring. Add the diced tomatoes, then cook about 10 min. Add the filtered mussel liquid and bring to a simmer (i.e. bring to a boil, then lower the heat so that the liquid just bubbles up to the surface).
  4. Cut the fish fillet into large chunks, add to the saucepan, cover, and cook until the fish is opaque throughout, about 5 min. Add some water if necessary just to cover the fish.
  5. Take advantage of these last 5 min to shell most of the mussels discarding the shells, but keeping some for decoration. Also remove and discard any unopened mussels. Put the mussels and shrimp back into the saucepan to warm them up. Adjust the seasoning as desired.
  6. Toast the bread slices then rub them on one side with one or more garlic cloves. Place a slice in each bowl. Ladle the soup over the bread and garnish with the unshelled mussels. Serve.

Observations

This recipe may be prepared a few days ahead until step 5 included.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

460

Fat

18 g

27 %

Saturated 3.1 g
+ Trans 0 g

16 %

Cholesterol

170 mg

Sodium

500 mg

21 %

Carbohydrate

27 g

9 %

Fibre

4 g

15 %

Sugars

4 g

Net Carbs

23 g

Protein

48 g

Vitamin A

22 %

Vitamin C

36 %

Calcium

8 %

Iron

48 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin E, Vitamin K, Zinc
Good source of  :
Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Source of  :
Calcium, Copper, Fibre
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives 5 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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6 Reviews (6 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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