Now that the weather is getting cooler here, that means it’s time for hearty warm soups! I always strive for my soups to be a one-pot meal, meaning that everything is in the soup so I don’t have to make an additional dish. While I do love to cook, I’m also pretty busy so streamlining meal prep and making large batches so there are leftovers for lunches are pretty important.
This fish soup is a lighter variation of chowder. I’ve always loved clam, fish, or corn chowder, ever since I was a kid. Unfortunately, my stomach doesn’t always love me after I eat a heavy chowder. I originally started making this recipe with a little bit of cream of milk, and then eventually left the milk out completely and found that it tastes great even without any milk or cream. I know that the idea of fish soup may not exactly make your mouth water, but it is really good. Just give it a try!
1 tablespoon butter or coconut oil
1 pound cod, whitefish, tilapia, haddock, or sole
1 medium onion, diced
4 medium carrots, peeled and chopped
4 medium red potatoes, peeled and cut into ½-inch cubes
3 ½ cups chicken, fish or vegetable broth or water
1 bay leaf
1 tablespoon fresh dill
1 small bunch of lacinato kale or Swiss chard, cut into small pieces
Salt and pepper to taste
Preheat oven to 325 degrees. Cut ½ tablespoon butter or coconut oil into small pieces, and arrange on 9×13 pan. Lay fish filets on butter or coconut oil, and bake in the oven until just cooked through, about 15-20 minutes. Remove fish from the oven when cooked through, and set aside. While fish is cooking, melt the other ½ tablespoon of butter in a large pot. Add onions and sauté until soft and translucent. Add carrots and sauté a few minutes longer. Add potatoes, bay leaf and dill along with broth or water. Bring to a boil, and then simmer over low heat until vegetables are soft, about 45 minutes. Use a fork to cut fish into small chunks, and add to pot with vegetables. Remove bay leaf, and add greens and cook 5 minutes longer. Season with salt and pepper to taste.
Nutrition info per 1/4 of the recipe: 343 calories, 32 grams protein, 5 grams fat, 44 grams of carbs, 6 grams fiber