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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!

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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!