Low Fat Hearty Seafood Soup
Dive into a bowl of comfort with our **Low Fat Hearty Seafood Soup**, a tantalizing blend of succulent seafood and vibrant vegetables that's as wholesome as it is flavorful. Packed with tender cod, juicy shrimp, and briny mussels, this light yet satisfying recipe is simmered with aromatic herbs like thyme and oregano, creating layers of rich flavor without the excess calories. A nourishing medley of diced potatoes, carrots, celery, and red bell peppers complements the seafood, while a base of low-sodium broth and canned tomatoes keeps the sodium in check. With a quick prep time of just 20 minutes and a total cook time of under an hour, this healthy seafood soup is perfect for busy weeknights or cozy weekends. Finished with a sprinkle of fresh parsley and a wedge of lemon for brightness, it's a heart-healthy dish that's as beautiful as it is delicious. Perfect for those seeking low-fat recipes, hearty seafood dishes, or vibrant soups packed with nutrients, this recipe is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 large garlic cloves, minced
- 2 stalks celery, chopped
- 1 large carrot, diced
- 1 medium red bell pepper, chopped
- 4 cups low-sodium chicken or vegetable broth
- 1 14-ounce can canned diced tomatoes, drained
- 2 medium potatoes, peeled and diced
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 8 ounces cod fillets, cut into bite-sized pieces
- 8 ounces raw shrimp, peeled and deveined
- 8 ounces mussels, cleaned and debearded
- 0.25 cup fresh parsley, chopped
- 1 medium lemon, cut into wedges (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for about 5 minutes or until the onion becomes translucent.
Stir in the celery, carrot, and red bell pepper. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the broth and add the diced tomatoes. Bring to a simmer over high heat, then reduce the heat to medium-low.
Add the diced potatoes, bay leaves, thyme, oregano, and black pepper. Cover the pot and let the mixture simmer for about 15 minutes or until the potatoes are tender.
Add the cod, shrimp, and mussels to the pot. Cover and cook for 10 minutes or until the seafood is cooked through and the mussel shells have opened (discard any that do not open).
Remove the bay leaves, then stir in the chopped parsley. Taste and adjust seasoning, if necessary.
Serve the soup hot, optionally with lemon wedges for squeezing over the top, and enjoy!
Nutrition Facts
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.7 g | 43% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 680 mg | 226% | |
| Sodium | 2878 mg | 125% | |
| Total Carbohydrate | 158.3 g | 58% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 34.7 g | ||
| Protein | 181.2 g | 362% | |
| Vitamin D | 14.1 mcg | 71% | |
| Calcium | 872 mg | 67% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 6693 mg | 142% | |
*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.
