Orange-flavoured Clam and Fish Soup

1 Reviews
100% would make this recipe again

A kid-friendly, super-fast fish recipe.

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Preparation : 10 min Cooking : 10 min
330 calories/serving

Ingredients

1/2 onions, finely chopped 3.5 oz
1 clove garlic, minced or pressed
1/2 dried chili peppers, minced 0.1 oz
1 tbsp olive oil 0.5 fl.oz
1 x 14 oz can (nt wt) baby clams
1 2/3 cup canned tomatoes, low sodium 14.5 oz
1 1/2 cup orange juice, or half orange juice/half water 12.8 fl.oz
1 tilapia fillets, or turbot 6.4 oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 clove garlic, to rub the bread
3 slices bread, whole wheat, toasted 3.9 oz

Method

  1. Finely chop the onion; mince or press the garlic; mince the chili pepper.
  2. Heat the oil in a pot over medium heat. Sauté the onion and garlic about 5 min until they are translucent, then add the chili pepper. Cook 1 min with stirring.
  3. Drain the clams and reserve the liquid. Add the clams to the pot, then cook 2 min with stirring. Pour in the clam liquid, then add the diced tomatoes and orange juice (for a more subtle orange flavour, you may replace some of the orange juice with water). Bring the mixture to a simmer (i.e. bring to a boil, then lower the heat so that the liquid just bubbles up to the surface).
  4. Cut the fish into large chunks, add them to the pot, and poach them until they are opaque throughout, about 5 min. Season with salt and pepper to taste.
  5. While the fish is cooking, toast the bread slices then rub them on one side with a garlic clove. Ladle the soup into bowls and serve with the toasted bread.

Nutrition Facts Table

per 1 serving (390 g)

Amount

% Daily Value

Calories

330

Fat

7 g

11 %

Saturated 1.3 g
+ Trans 0 g

7 %

Cholesterol

60 mg

Sodium

280 mg

11 %

Carbohydrate

39 g

13 %

Fibre

4 g

16 %

Sugars

11 g

Net Carbs

35 g

Protein

30 g

Vitamin A

35 %

Vitamin C

114 %

Calcium

12 %

Iron

114 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Zinc
Good source of  :
Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Calcium, Fibre, Vitamin K
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 1
Vegetables 1 ½
Meat and Alternatives 3
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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