Author:
Kevin Curry
Mediterranean Diet – Seafood Soup
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Mediterranean Diet – Seafood Soup
Ingredients for 5 servings
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
- 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
-
Soak the mussels in cold water for 30 minutes – 1 hour before cooking. Then drain and set aside for cooking.
-
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.
-
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.
-
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.
-
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.
-
Remove from the heat, then garnish and enjoy!
Nutrition per serving
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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!