Seafood, Fennel & Tomato Soup - Clean Eating Magazine

Seafood, Fennel & Tomato Soup

Frozen scallops and thin white fish fillets are real time-savers for busy weeknights, as they thaw in a flash and take just minutes to cook. If your fennel bulb comes with the green fronds attached, feel free to use them as a pretty garnish on the soup instead of the parsley. You can use any firm white-fleshed fish for this soup – Pacific cod is another great option.
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  • 4Servings

Ingredients

  • 1½ tsp olive oil
  • 1/2 bulb fennel, trimmed, cored and thinly sliced (about 2 cups)
  • 2 cloves garlic, thinly sliced
  • 1/2 tsp each sea salt and fennel seeds
  • 1/4 tsp red pepper flakes
  • 1/2 cup dry white wine
  • 1 cup low-sodium chicken broth
  • 1/2 cup jarred or boxed unsalted finely chopped tomatoes (TRY: Pomì Finely Chopped Tomatoes)
  • 1 lb skinless sea bass fillets, 
cut into 8 pieces
  • 4 oz bay scallops
  • 1 tbsp chopped fresh flat-leaf parsley

Preparation

  1. In a Dutch oven, heat oil on medium-high. Add fennel, garlic, salt, fennel seeds and pepper flakes and cook, stirring, until fennel is softened and slightly browned, 5 to 6 minutes.
  2. Add wine and bring to a simmer. Cook until liquid is reduced by half. Add broth, tomatoes and ½ cup water and bring to a simmer.
  3. Using a large spoon, gently lower sea bass and scallops into soup just until submerged. Simmer gently, stirring occasionally, just until fish flakes easily with a fork and scallops are opaque throughout, 4 to 5 minutes. Divide among bowls and sprinkle with parsley.

Nutrition Information

  • Serving Size: 1/4 of soup
  • Calories: 262
  • Carbohydrate Content: 7 g
  • Cholesterol Content: 87 mg
  • Fat Content: 13.5 g
  • Fiber Content: 2 g
  • Protein Content: 28 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 413 mg
  • Sugar Content: 3 g
  • Polyunsaturated Fat Content: 4 g