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Cannery Row Soup – TypeFree Diabetes

Cannery Row Soup


Ingredients

  • 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
  • 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

Directions

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

Nutrition Facts

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

SOURCE: National Heart, Lung, and Blood Institute, part of the National Institutes
of Health and the U.S. Department of Health and Human Services



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