Sole Dumplings in Tomato Saffron Broth Recipe | Clean Seafood Recipes - Clean Eating Magazine

Sole Dumplings in Tomato Saffron Broth

If you have trouble getting your family (or yourself!) to eat fish regularly, these soft, creamy dumplings are a clever way to add it into your weeknight repertoire. To avoid overcooking them, make sure the water returns to a boil between each batch of dumplings, and then set your timer for 3 minutes. If you’re able to find fire-roasted crushed tomatoes, try them in the broth – they add a smoky depth of flavor.
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Sole Dumplings in Tomato Saffron Broth

Sole Dumplings in Tomato Saffron Broth

  • Duration
  • Prep Time
  • 4Servings

Ingredients

Broth

  • 2 tbsp extra-virgin olive oil
  • 2 leeks trimmed, halved lengthwise and thinly sliced crosswise
  • 1 large bulb fennel, trimmed, cored and finely chopped
  • 1/4 tsp sea salt
  • Pinch of ground black pepper
  • 5 large cloves garlic, crushed
  • 1 1/2 cups dry white wine
  • 28 oz boxed, jarred or BPA-free canned unsalted crushed tomatoes
  • 4 cups low-sodium vegetable broth
  • 1/2 tsp saffron threads (TRY: Frontier Co-op Organic Saffron Threads)
  • 5 sprigs fresh thyme

Dumplings

  • 1 lb boneless, skinless sole fillets, patted dry and roughly chopped
  • 1 large egg + 1 egg white
  • 1/2 cup whole milk, divided
  • 1 tbsp drained and chopped capers
  • 1/4 tsp each sea salt and ground black pepper, or to taste
  • 1/4 cup chopped fresh flat-leaf parsley

Preparation

1.Prepare broth: In a large saucepan, heat oil on medium. Add leeks, fennel, salt and pepper and sauté, stirring occasionally, until softened, about 10 minutes. Add garlic and sauté until fragrant, about 1 minute.

2. Increase heat to high and add wine; bring to a simmer. Add tomatoes, broth, saffron and thyme; return to a simmer. Reduce heat to low; cook for 20 to 25 minutes. Discard thyme sprigs.

3. Meanwhile, prepare dumplings: In a food processor, pulse together fish, egg and egg white, ¼ cup milk, capers, salt and pepper until mixture begins to come together, about 10 seconds. With motor running, slowly add remaining ¼ cup milk through feed tube and pulse until a thick, sticky paste forms, 15 to 20 seconds.

4. Bring a separate large saucepan of salted water to a boil. Shape fish mixture by 1 tbsp into balls. Working in batches, drop balls into boiling water and cook, stirring occasionally, for 3 minutes, until opaque throughout. Using a slotted spoon, transfer to a paper towel–lined plate.

5. Divide broth mixture among bowls. Add dumplings, dividing evenly. Sprinkle with parsley.

Nutrition Information

  • Serving Size: 1/4 of recipe
  • Calories: 296
  • Carbohydrate Content: 28 g
  • Cholesterol Content: 93 mg
  • Fat Content: 12 g
  • Fiber Content: 9 g
  • Protein Content: 19 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 711 mg
  • Sugar Content: 15 g
  • Monounsaturated Fat Content: 7 g
  • Polyunsaturated Fat Content: 2 g