Fish Soup

Flavorful LowFat

So I’ve got a bunch of frozen seafood, an open package of polish sausage and some left over vegetables in the fridge, some frozen banana peppers picked last summer and some carrots that were still in the garden from last fall so what to do?  Time to try a fish soup.  And, as much as I’d like to make a nice thick comfy chowder, I’m sticking to my mid-year resolution to be kinder to my waistline.  So, with that in mind, I worked up this recipe that passed the test – that is – Scott liked it and had seconds.   It took me awhile to get the spices right, so there are a lot of ingredients in this, but don’t be afraid to experiment with your own version.  Start with the broth, the veges and the canned tomatoes and then work your spices in from there.

In general when I’m cooking a broth or soup, I change up the flavors with spices as I go along.  For instance, I was tasting too much green pepper,celery and saffron at first, so I added a little smokiness with a little cumin and paprika, then I tasted too much cumin, so i evened that out with a little curry and dark chili powder and thyme, eventually bringing it together.  It was touch and go for awhile, watch out for the saffron, just start with a small pinch – about 6 threads.  It’s a powerful spice.

I used a package of frozen Cod (2 pcs about 1″ thick)  some frozen Shrimp (shelled and deveined) and some frozen wild Japanese Scallops – all from Trader Joes.  You could use any seafood available, but this combo worked nicely.   I would not use thin fillets that may fall apart in the soup.

Fish Soup – By Debra Crawford

Serves 4
1  –  Polish Sausage, diced

2 –   Cod Fish Filets – approximately .75 lb total (you could use another fish, but Cod holds up well to the broth – look for thick filets) Cut into 2″ cubes
8 –   Frozen, Cleaned Shrimp
8 –   Frozen Japanese Scallops

1 –   Cup Onion diced
1/2   Cup Carrot diced
2 –   Stalks Celery, diced
3 –   Cloves Garlic, minced
1/2 – Medium Red Pepper, diced
1/2 – Medium Green Pepper, diced (or green chili peppers)
2 –    Zuchinni – Diced
1 –    14Oz Can Diced Tomatos with Juice ( I used fire roasted with chilis)
1 –    Cup White Wine
24 –  Ounce Chicken Broth

1  –  Small pinch saffron
2 –   Teaspoons Old Bay
1/2- Teaspoon Cumin
2 –   Teaspoons Chili Powder
1 –   Teaspoon Curry Powder
1/2- Teaspoon Dried Thyme
1 –   Splash Worchestershire Sauce
1 –   Teaspoon Paprika
1/4- Teaspoon Cayenne
2 –   Teaspoons Fresh Basil
Salt and pepper to taste

Defrost the seafood according to package directions.  In large soup pot, saute the sausage to render the fat.  Add onion, carrot, celery, saute until softened about 5 minutes.  Deglaze the pan with the white wine, add the chicken broth, tomatoes and spices.  Heat to boiling, them reduce to a simmer until the vegetables are tender, approximately 15 minutes.  Taste broth and adjust spices as needed.  Add the zuchinni and cook 5 minutes more.

Add the Cod to the simmering broth, cook about 3 minutes, then add the shrimp, scallops and basil.  Simmer an additional 3 – 4 minutes until shrimp is pink.  Ladle into bowls, serve with brown rice or crusty bread to soak up the broth.


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