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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"When you fish for love, bait with your heart, not your brain."
-Mark Twain, National Treasure

The refrigerator light goes on...

Soup doesn't have to take all day to prepare. This is a quick and easy fish soup that is so warming on a fall or winter day. There's a lot of pepper in this, making it spicy and aromatic at the same time. All of that and 10 grams of fiber!

Parsnips

Minestrone soup is also great using parsnips instead of carrots. Parsnips are a slightly sweet root vegetable much like carrots or turnips.

Some of the starch in parsnips is converted to sugar after the first frost so they are freshest in the fall and winter (but are available year round). Because of the sweeter flavor, they make a great alternative to carrots in recipes and are fantastic roasted or mashed.

4 ounces parsnips = 85 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 20g carbohydrates, 11mg sodium, 0mg cholesterol


 

Fish and Root Vegetable Stew - Low Sodium Version



Servings = 2 | Serving size =about two cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers. Reheat gently.

Not on a low sodium diet? Here's the standard Fish and Root Vegetable Stew.

1 tsp grapeseed or olive oil
1 large yellow onion
8 ounces red potato
8 ounces parsnip
1 medium carrot
3 cups water
1/8 tsp salt
1/8 tsp fresh ground black pepper
1/4 tsp dried thyme leaves
1/4 tsp dried oregano leaves
2 bay leaves
8 ounces tilapia filets
1/8 tsp salt

Place the grapeseed oil in a medium sauce pan over medium heat. Add the yellow onion and cook for about 5 minutes stirring frequently.

Add the potatoes, parsnips and carrots and stir. Cook for about 10 minutes. Stir often so as to not let the vegetables brown. Add the water and reduce the heat to medium-low.

Add the salt, pepper, thyme, oregano and bay. Simmer for about 20 - 30 minutes until the vegetables begin to soften. Stir the soup frequently. When the vegetables have cooked to the point that they are soft but not mushy add the fish. Add the 1/8 tsp salt.

Cook for about 5 minutes until the fish begins to flake. Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 346 Calories from Fat 43
  % Daily Value
Total Fat 8g 7%
    Saturated Fat 1g 5%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 57mg 19%
Sodium 392mg 23%
Total Carbohydrates 8g 3%
    Dietary Fiber 10g 40%
    Sugars 12g  
Protein 28g  
Vitamin A 96% Vitamin C 64%
Calcium 10% Iron 14%
Vitamin K 35 mcg Potassium 1527 mg
Magnesium 102 mg