Heart-Healthy Hearty Seafood Soup
Dive into a bowl of comfort and nutrition with this "Heart-Healthy Hearty Seafood Soup" – the perfect balance of flavor and wellness. Brimming with tender salmon, cod, and succulent shrimp, this seafood soup is elevated with a medley of vibrant vegetables like carrots, celery, and bell peppers. Simmered in a fragrant broth made with low-sodium seafood stock, aromatic herbs, and a hint of lemon, it’s designed to nourish your body and satisfy your taste buds. This easy-to-make, one-pot delight comes together in just an hour, making it ideal for weeknight dinners or cozy gatherings. Packed with omega-3s, fiber, and wholesome ingredients, this soup is as good for your heart as it is for your soul.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrot, sliced
- 2 celery stalk, sliced
- 1 medium red bell pepper, chopped
- 1 14.5-ounce can canned diced tomatoes, no salt added
- 5 cups low-sodium seafood stock
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon freshly ground black pepper
- 2 medium potatoes, peeled and cubed
- 8 ounces salmon fillet, skin removed and cut into cubes
- 8 ounces cod fillet, skin removed and cut into cubes
- 8 ounces shrimp, peeled and deveined
- 0.25 cup fresh parsley, chopped
- 1 lemon, cut into wedges
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic and cook for another 1 minute, until fragrant.
Add the sliced carrots, celery, and chopped red bell pepper, cooking for 5 minutes until they start to soften.
Pour in the canned diced tomatoes along with the juices and the low-sodium seafood stock.
Add in the bay leaf, dried thyme, dried oregano, and freshly ground black pepper.
Bring the mixture to a gentle boil and then reduce the heat to a simmer.
Add the cubed potatoes and cook for about 15 minutes until they are just tender.
Gently stir in the cubed salmon and cod fillets, cooking for 5 minutes.
Add the shrimp to the pot and simmer for another 3-5 minutes, or until all the seafood is opaque and cooked through.
Remove the bay leaf from the soup.
Ladle the soup into bowls and sprinkle with freshly chopped parsley.
Serve with lemon wedges on the side for added freshness and flavor.
Nutrition Facts
Calories |
1823 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.3 g | 86% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 665 mg | 222% | |
| Sodium | 1712 mg | 74% | |
| Total Carbohydrate | 145.8 g | 53% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 37.1 g | ||
| Protein | 168.7 g | 337% | |
| Vitamin D | 32.1 mcg | 160% | |
| Calcium | 656 mg | 50% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 7223 mg | 154% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
