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Low Fat Italian Seafood Soup Recipe
Ingredients
1/4 cup chopped onion
1/4 cup chopped celery, or fennel
2 teaspoons olive oil
1 cup dry white wine
28 ounces canned italian plum tomatoes, with juice
1 bay leaf
1/2 teaspoon dried oregano
freshly ground black pepper
1 pound cod or ocean perch, cut into 1-inch pieces , or other lean white fillet
12 medium shrimp, shelled & deveined, about 6 ounces
4 crostini or toasted italian bread
1 tablespoon finely chopped italian parsley
Method
In large broad saucepan, over low heat, combine onion, celery and olive oil.
Saute, stirring, about 5 minutes, or until vegetables are tender.
Add wine; boil 5 minutes.
Add tomatoes, bay leaf, oregano and pepper; stir to break up tomatoes.
Cook, uncovered, 5 minutes.
Add fish and shrimp; cover.
Cook over low heat about 5 minutes, or until seafood is cooked through.
Place a crostini in each bowl.
Divide seafood and broth evenly among the bowls.
Sprinkle with parsley.
Per serving: About 320 calories, 33g protein, 25g carbohydrate, 5g fat, 17% calories from fat, 113mg cholesterol, 722mg sodium, 2g fiber
