Grilled Haddock and Silky Tomato Soup with White Beans and Garlic Oil
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meals
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Ingredients
Silky Tomato Soup with White Beans and Garlic Oil
- 3 tbsp. extra virgin olive oil (or canola oil)
- 8 large cloves Garlic sliced
- 1/2 tsp. crushed red pepper
- 1 14.5 oz. can unsalted cannellini beans rinsed and drained
- 1 cup sweet onion chopped
- 1/2 cup carrot chopped
- 2 sprigs fresh thyme
- 1 tbsp. unsalted tomato paste
- 1 cup unsalted vegetable stock
- 1 1/4 tsp. kosher salt or salt substitute
- 3 lb. ripe tomatoes chopped
- 2 oz. whole grain or wheat bread torn
Grilled Fresh (non-fat) Fish
- 6 - 4 oz. Fresh Fish Filets i.e., Haddock or Halibut
- 1 tsp. ground onion powder
- 1 tsp. ground garlic powder
- 3 tbsp. fresh cilantro
- 1/2 tsp. ground cayenne powder
- 3 tbsp. juice from fresh lemon
Ingredients
Silky Tomato Soup with White Beans and Garlic Oil
Grilled Fresh (non-fat) Fish
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Instructions
Silky Tomato Soup with White Beans and Garlic Oil
- Heat 2 tbsps. oil and garlic in a skillet over medium for 4 minutes or until garlic is golden. Add red pepper and beans, toss.
- Heat remaining 1 Tablespoon of oil in a Dutch oven over medium-high. Add onion, carrot, and thyme; cook 3 minutes. Stir in tomato paste. Stir in stock, salt, tomatoes, and bread. Bring to a boil; cook 5 minutes.
- Discard thyme sprigs. Place tomato mixture in a blender; process until smooth. Divide soup among 4 bowls, top with beans. (serving size about 1 1/2 cups soup and 1/4 cup bean mixture)
Grilled Fresh (non-fat) Fish
- Mix all the spices together. Sprinkle fish filets with seasonings.
- Grill over medium heat until cooked. Be careful not to over cook it.
- Pour juice from 1 lemon over cooked fish filets and serve.
Recipe Notes
400 Calories
Serve 1 1/2 cups of soup and 1/4 cup bean mixture with:
4 oz. of white (non-fat) fish filets; i.e., haddock or halibut, cooked on top of stove with cooking spray, or grilled.
3/4 cup of fresh mango (or any fruit from the 100 Calorie Fruit List)
500 Calories
Serve 1 1/2 cups of soup and 1/4 cup bean mixture with:
4 oz. of white (non-fat) fish filets; i.e., haddock or halibut, sautéed in 2 tsp. of olive oil or grilled
2 cups - fresh plums (or any fruit from the 100 Calorie Fruit List)
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