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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:

  1. Rinse the pumpkin, cut it in half, peel, and remove the seeds and fibrous pulp.
  2. Cut the pumpkin flesh into 3/4 inch cubes.
  3. Halve leek lengthwise, rinse, trim and cut crosswise into approximately 1/2-inch wide rings.
  4. Rinse, trim and set aside the fennel leaves.
  5. Peel the garlic and cut it into thin slices.
  6. Heat oil in a pot. Sauté pumpkin, garlic, and mustard seeds briefly over medium heat.
  7. Pour in water, bring to a boil, cover and simmer for 8-10 minutes over medium heat.
  8. Meanwhile, rinse cod fillets, pat dry with paper towels, remove any bones and cut the fillets into about 3/4 inch wide strips.
  9. Add fennel and leek to vegetables and bring to a boil.
  10. Season with salt and add fish. Cook covered on low heat for another 4 minutes.
  11. 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

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