Aromatic fish soup

by Gianluca Tognon / Saturday, 31 March 2018 / Published in Healthy recipes

Who doesn’t like to eat fish? Of course, we a do. Nothing beats the awesomeness of baked fish fi et or a hearty bowl of seafood broth.

Besides being utterly delicious, fish can be an excellent substitute for other high-in-saturated protein options such as beef and pork. The presence of omega-3 fatty acids in fish can help reduce your blood pressure and also drops down the bad cholesterol level in your body.

The best part is it only takes few of your minutes to prepare a delicious meal with fish. With lemony jasmine rice immersed in a tasty broth with a hint of fragrant mint and other veggies, this fish soup recipe makes a perfect appetizer or light lunch.

Okay, so you’ve decided to prepare this recipe for today’s lunch or dinner. To make a winning fish meal, it’s important that you buy a fish that’s esh. But if you have no time, frozen fish is fine also.

If you’re buying fillets, make sure they’re moist and firm. In the case of whole fish, check for clear eyes and red gills.

Ingredients:

Jasmine rice (you can also replace rice for barley if you want) – 1 cup
Water – 2 cups
Lemon juice – 2tbsp
Lemon zest – 2tsp
Fish stock (without salt) –
4 cups Fresh white fish (preferably tilapia) – 1 pound
Carrots (shredded) – 1 cup
Cabbage (shredded) – 1⁄2 cup
Mint (Sliced) – 1⁄4 cup
Scallions (sliced) – 2-3
Salt and ground pepper – to taste
Clam juice – 1⁄4 cup

Directions

• Mix rice with 2 cups of water and cook on medium flame until rice cooks. Add lemon and zest

• In another pot, bring stock to the boil; add fish along with clam juice and cook for 4-5 minutes or until fish cooks. Season well with salt and pepper. Remove fish and break into small pieces

• Take four soup bowls and divide rice equally among them. Top with chunks of fish, carrots, cabbage, scallions and cover with warm stock.

• Serve hot

You can also include some other vegetables of your choice such as mushrooms or watercress. The possibilities are endless. This fragrant fish soup isn’t only heart-friendly, but a smart alternative to deep fried, unhealthy appetizers.

About Gianluca Tognon

Gianluca Tognon is an Italian nutrition coach, speaker, entrepreneur and former associate professor at the University of Gothenburg. He started his career as a biologist and spent 15 years working both in Italy and then in Sweden. He has been involved in several EU research projects and has extensively worked and published on the association between diet, longevity and cardiovascular risk across the lifespan, also studying potential interactions between diet and genes. His work about the Mediterranean diet in Sweden has been cited by many newspapers worldwide including the Washington Post and The Telegraph among others. As a speaker, he has been invited by Harvard University and the Italian multi-national food company Barilla.