COD AND PUMPKIN SOUP
Ingredients:
- 150g White Fish (Barramundi, Basa, Prawns, Calamari, Dori, Ling, Snapper, Whiting)
- 200g pumpkin
- 50g Leeks
- 5g fennel leaves
- ½ clove garlic
- 1 teaspoon extra virgin olive oil, (7g)
- ¼ teaspoon mustard seed
- 350ml water
- ½ lemon (Juice and zest)
- Salt and pepper to taste
Instructions:
- Rinse the pumpkin, cut it in half, peel, and remove the seeds and fibrous pulp.
- Cut the pumpkin flesh into 3/4 inch cubes.
- Halve leek lengthwise, rinse, trim and cut crosswise into approximately 1/2-inch wide rings.
- Rinse, trim and set aside the fennel leaves.
- Peel the garlic and cut it into thin slices.
- Heat oil in a pot. Sauté pumpkin, garlic, and mustard seeds briefly over medium heat.
- Pour in water, bring to a boil, cover and simmer for 8-10 minutes over medium heat.
- Meanwhile, rinse cod fillets, pat dry with paper towels, remove any bones and cut the fillets into about 3/4 inch wide strips.
- Add fennel and leek to vegetables and bring to a boil.
- Season with salt and add fish. Cook covered on low heat for another 4 minutes.
- Season fish soup with salt, pepper, clove, and lemon juice to taste. Sprinkle lemon zest and serve.
Nutrition Facts:
- Calories: 278 Cal
- Protein: 33.5g
- Carbs: 23g
- Fat: 7.8g