Hearty Fish and Tomato Soup Recipe | Yummly
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Hearty Fish And Tomato Soup

BLEGAN
11Ingredients
30Minutes
410Calories
Read Directions
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Ingredients

US|METRIC
1 SERVINGS
  • 0.5 ounces onion (finely chopped)
  • 5.5 ounces tomatoes (tinned, unsweetened whole)
  • 2 tablespoons juice (the tinned tomatoes, count as condiment)
  • 4 ounces sardines (tinned, or other cooked fish)
  • 1/2 chilli (finely chopped)
  • 1 bay leaf
  • salt
  • pepper
  • 1/2 lemon
  • 0.5 ounces pumpkin seeds
  • parsley
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    Directions

    1. 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.
    2. Add an 8 oz salad or roasted vegetables for dinner.
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    NutritionView More

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    410Calories
    Sodium
    Fat
    Protein
    Carbs
    Fiber
    Calories410Calories from Fat180
    % DAILY VALUE
    Total Fat20g31%
    Saturated Fat3.5g18%
    Trans Fat
    Cholesterol160mg53%
    Sodium1370mg57%
    Potassium1270mg36%
    Protein37g73%
    Calories from Fat180
    % DAILY VALUE
    Total Carbohydrate26g9%
    Dietary Fiber9g36%
    Sugars8g16%
    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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