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Home > Recipes > Mediterranean Diet - Seafood Soup
Author:

Kevin Curry

Mediterranean Diet – Seafood Soup

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Mediterranean Diet – Seafood Soup

Ingredients for 5 servings

* Optional Substitution Note

  • 2 tablespoons (vegan) butter
  • 4oz lower calorie Sauvignon Blanc, I used Cupcake Lighthearted
  • 1lb raw (blue) mussels
  • 2 tablespoons olive oil
  • 1 medium white  onion, chopped
  • 4 garlic cloves, minced
  • 2 oz lower calorie Sauvignon Blanc, I used Cupcake Lighthearted
  • 1 1/2 tablespoons The Fit Cook Sea seasoning
  • 1 1/2 tablespoons The Fit Cook Land seasoning
  • 6 cups low sodium seafood broth (or chicken broth)
  • 7oz no salt  added tomato paste (NOT tomato sauce)
  • 1 can (14.5oz) diced tomato, I used fire roasted kind
  • 2 bay leaves
  • 1 lb raw jumbo shrimp, peeled and deveined
  • 3/4 lb white  fish (sea bass or halibut recommended), cut into 1-inch cubes
  • sea salt & pepper to taste
  • Garnish
    • parsley, chopped

Steps

Step 1

Soak the mussels in cold water for 30 minutes – 1 hour before cooking.  Then drain and set aside for cooking.

Step 2

Set a pot on  medium heat.  Once hot, add butter  and white wine and bring to a simmer.  Add mussels  then cover and steam  for 5 – 8 minutes, or until  the shells begin to pop open.  Note: if the mussel is open BEFORE steaming, then I recommend tossing it.  Then set the pot aside.

Step 3

Place a large (Dutch oven) pot on medium heat, then add olive oil and onions.  Sautée for 3-5 minutes then add garlic  and cook for another 2 minutes.  Add white wine and allow the onions to be reduced by half.

Step 4

Add the rest of the seasonings and stir to mix  well.  Add the bay leaves, bring to a gentle simmer, then cover  the pot and cook for 20 minutes.

Step 5

After 20 minutes, add the seafood to the soup – mussels, sea bass and shrimp – then reduce the heat and cook for an additional 10 minutes on low heat.

Step 6

Remove from the heat, then garnish and enjoy!

Mediterranean Diet – Seafood Soup

Kevin Curry


Prep 5min
Cook 40min
Total 45min

Category
Calories 410

  • 2 tablespoons (vegan) butter
  • 4oz lower calorie Sauvignon Blanc, I used Cupcake Lighthearted
  • 1lb raw (blue) mussels
  • 2 tablespoons olive oil
  • 1 medium white  onion, chopped
  • 4 garlic cloves, minced
  • 2 oz lower calorie Sauvignon Blanc, I used Cupcake Lighthearted
  • 1 1/2 tablespoons The Fit Cook Sea seasoning
  • 1 1/2 tablespoons The Fit Cook Land seasoning
  • 6 cups low sodium seafood broth (or chicken broth)
  • 7oz no salt  added tomato paste (NOT tomato sauce)
  • 1 can (14.5oz) diced tomato, I used fire roasted kind
  • 2 bay leaves
  • 1 lb raw jumbo shrimp, peeled and deveined
  • 3/4 lb white  fish (sea bass or halibut recommended), cut into 1-inch cubes
  • sea salt & pepper to taste
  • Garnish
    • parsley, chopped

  1. Soak the mussels in cold water for 30 minutes – 1 hour before cooking.  Then drain and set aside for cooking.

  2. Set a pot on  medium heat.  Once hot, add butter  and white wine and bring to a simmer.  Add mussels  then cover and steam  for 5 – 8 minutes, or until  the shells begin to pop open.  Note: if the mussel is open BEFORE steaming, then I recommend tossing it.  Then set the pot aside.

  3. Place a large (Dutch oven) pot on medium heat, then add olive oil and onions.  Sautée for 3-5 minutes then add garlic  and cook for another 2 minutes.  Add white wine and allow the onions to be reduced by half.

  4. Add the rest of the seasonings and stir to mix  well.  Add the bay leaves, bring to a gentle simmer, then cover  the pot and cook for 20 minutes.

  5. After 20 minutes, add the seafood to the soup – mussels, sea bass and shrimp – then reduce the heat and cook for an additional 10 minutes on low heat.

  6. Remove from the heat, then garnish and enjoy!

Nutrition per serving

Calories410cal
Protein41g
Fats15g
Carbs22g
Sodium1320mg
Fiber3g
Sugar9g
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Details

Prep 5min
Cook 40min
Total 45min

Nutrition per serving

Calories410cal
Protein41g
Fats15g
Carbs22g
Sodium1320mg
Fiber3g
Sugar9g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!