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Fish & Pea Soup

Healthycooking's picture
  Leeks 1 3⁄4 Pound (3 Large Sized, 795 Gram)
  Vegetable oil 30 Milliliter (2 Tablespoons)
  Garlic 1 Clove (5 gm), minced or pressed
  Carrot 4 Ounce, finely chopped (1 Large Sized, 115 Gram)
  Dry white wine/Fat-free reduced-sodium chicken broth 240 Milliliter (1 Cup)
  Fat free, low sodium chicken broth 1 1⁄2 Liter (6 Cups)
  Dried bay leaf 1
  Dried tarragon 1 Teaspoon
  Skinless rockfish fillets/Jingcod fillets 2 Pound (680 To 905 Gram)
  Frozen tiny peas 10 Ounce, broken apart (1 Package, 285 Gram)
  Salt To Taste
  Pepper To Taste

1. Cut off and discard root ends and green tops of leeks; discard coarse outer leaves. Split leeks lengthwise and rinse well; thinly slice crosswise.
2. Heat oil in a 5- to 6-quart (5 to 6-liter) pan over medium heat. Add leeks, garlic, and carrot; cook, stirring occasionally, until leeks are soft but not browned (6 to 8 minutes). Add wine, broth, bay leaf, and tarragon. Bring to a boil; then reduce heat to medium-low and cook for 5 minutes.
3. Meanwhile, rinse fish, pat dry, and cut into 1-inch (2.5-cm) chunks. To pan, add fish and peas. Cover and cook until fish is just opaque but still moist in thickest part; cut to test (about 6 minutes). Season to taste with salt and pepper

Recipe Summary

Quick, Healthy

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2249 Calories from Fat 525

% Daily Value*

Total Fat 59 g90.4%

Saturated Fat 9.2 g45.8%

Trans Fat 0 g

Cholesterol 725.7 mg241.9%

Sodium 2342.3 mg97.6%

Total Carbohydrates 186 g62.1%

Dietary Fiber 31 g124%

Sugars 52.9 g

Protein 197 g393.9%

Vitamin A 782% Vitamin C 262.5%

Calcium 93.3% Iron 176.4%

*Based on a 2000 Calorie diet


Fish & Pea Soup Recipe