Dairy Farmers of Canada

Hearty Fish Soup with Spinach

Our dietitians' favourite

By Josée Robitaille

  • Prep: 35 min
  • Cooking: 25 min
Yields 4 Servings
hearty fish soup with spinach

Ingredients

  • 2 tbsp (30 mL) butter
  • 1/2 tsp (2.5 mL) turmeric
  • 1 small leek, white part only, minced
  • 1 small fennel bulb, diced, with leaves set aside
  • 1 garlic clove, chopped
  • 2 tbsp (30 mL) flour
  • 1 cup (250 mL) sodium-reduced vegetable broth
  • 4 cups (1 L) milk
  • 1 lb (454 g) white fish, skinned and cubed
  • 10 oz (227 g) bag of fresh spinach, stems removed, and coarsely chopped
  • Salt and pepper to taste
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Preparation

In a saucepan, melt butter over medium heat. Add turmeric, leek, fennel bulb, garlic and cook for 8 minutes without letting mixture brown. Add salt and flour and cook 1 minute, stirring. Add broth and milk and bring to a boil. Season fish and add to soup. Simmer partially covered for 10 minutes at medium low. Add spinach and fennel leaves. Adjust seasoning and continue cooking another minute. Serve nice and hot.

Tips

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Nutritional information

Per serving
Energy: 331 Calories
Protein: 32 g
Carbohydrate: 25 g
Fat: 12 g
Fibre: 3.7 g
Sodium: 434 mg

Top 5 Nutrients

(% DV*)
Calcium: 38 % / 419 mg
Folate: 77 %
Selenium: 93 %
Vitamin B12: 119 %
Vitamin D: 82 %