Hearty Fish Soup with Spinach
Our dietitians' favouriteBy Josée Robitaille
- Prep: 35 min
- Cooking: 25 min
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 |
| Vitamin B12: | 119 % |
| Selenium: | 93 % |
| Vitamin D: | 82 % |
| Folate: | 77 % |
