Italian seafood soup with garlic croutons

title="Italian seafood soup with garlic croutons"
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(2) Rate it

• 0:20 Prep


• 0:30 Cook


• 
  4 Servings


• Capable cooks

This satisfying soup's got a whole lotta flavour and is blessedly low in fat.

Featured in
Nutrition information, Soup recipes

Ingredients

• 1 brown onion, finely chopped


• 2 celery sticks, finely chopped


• 1 baby fennel, trimmed, finely chopped


• 2 garlic cloves, crushed


• 1/4 teaspoon dried chilli flakes


• 750ml (3 cups) water


• 400g can no-added-salt diced tomatoes


• 1 dried bay leaf


• 400g can no-added-salt cannellini beans, rinsed, drained


• 400g firm white fish fillets, cut into 2cm pieces


• 250g peeled medium green prawns


• 1 large zucchini, halved, thinly sliced


• Chopped fresh continental parsley, to serve

Garlic croutons

• 8 thin slices sourdough baguette


• 1 garlic clove, halved

Method

• 
  
  
  Step 1
  
  
  
  
  Preheat oven to 200°C. To make croutons, rub each side of bread with the cut side of the garlic clove. Place on a baking tray and spray with olive oil. Bake, turning halfway, for 10-12 minutes or until golden and crisp.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Meanwhile, heat a saucepan over medium heat. Spray with oil. Add the onion, celery and fennel. Stir for 6-7 minutes or until soft. Stir in garlic and chilli flakes for 1 minute or until aromatic.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Stir in water, tomato and bay leaf. Bring to the boil. Reduce heat to low and simmer for 10 minutes. Add beans, fish, prawns and zucchini and simmer for 5 minutes or until seafood is just cooked and zucchini is tender. Season with pepper. Sprinkle with parsley. Serve with garlic croutons.
  
  
  

Nutrition

• 1555 kj

  Energy




• 5g

  Fat Total




• 0.5g

  Saturated Fat




• 10g

  Fibre




• 47g

  Protein







• 34g

  Carbs (total)

All nutrition values are per serve

Notes

Why fish?

1) Rich in protein - a great hunger buster

2) Top source of omega-3 fatty acids, which may help reduce inflammation

3) Provides several of the B vitamins, especially niacin (vitamin B3)

Top idea

For a subtle nutty flavour, replace the cannellini beans with cooked pearl barley. Add 1 cup cooked pearl barlet after stirring in the tomato and water in step 3.

• Author: Chrissy Freer


• Image credit: Jeremy Simons


• Publication: Australian Good Taste

Source: taste.com.au