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Ingredients
US|METRIC
1 SERVINGS
- 0.5 oz. onion (finely chopped)
- 5.5 oz. tomatoes (tinned, unsweetened whole)
- 2 Tbsp. juice (the tinned tomatoes, count as condiment)
- 4 oz. sardines (tinned, or other cooked fish)
- 1/2 chilli (finely chopped)
- 1 bay leaf
- salt
- pepper
- 1/2 lemon
- 0.5 oz. pumpkin seeds
- parsley
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Directions
- Soften onion in the unsweetened tomato juice and a 1/4 cup water over medium heat. Mash the tomato and fish with a fork and add, followed by chilli, bay leaf, salt and pepper and a cup of boiled water. Simmer slowly for 5 to 10 minutes, stirring occassionally. Once the consistency looks right, remove bay leaf and transfer soup to a bowl. Add salt and pepper to taste and garnish with zest, seeds and parsley.
- Add an 8 oz salad or roasted vegetables for dinner.
NutritionView More
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410Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories410Calories from Fat180 |
% DAILY VALUE |
Total Fat20g31% |
Saturated Fat3.5g18% |
Trans Fat |
Cholesterol160mg53% |
Sodium1370mg57% |
Potassium1270mg36% |
Protein37g |
Calories from Fat180 |
% DAILY VALUE |
Total Carbohydrate26g9% |
Dietary Fiber9g36% |
Sugars8g |
Vitamin A45% |
Vitamin C150% |
Calcium60% |
Iron50% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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