Giant bowl of fish and potato soup for 380 calories and 30 grams protein
Giant bowl of fish and potato soup for 380 calories and 30 grams protein
by peppergoblin
2 Comments
peppergoblin
**Recipe**
Put the following in a pot, bring to a boil, and maintain at a non-overflowing, medium-highish boil for 15 minutes or until potatoes are tender:
* 1 small carrot, sliced thin, about 50g * 1 celery stalk, sliced thin * 1 roma tomato, diced, about 65g * 1/2 a yellow onion, diced, about 50g * 65g passata * 250g potatoes, cut small * 1 fish stock cube for 500ml water * 500ml or a little more than 2 cups water * 1 bay leaf * 1 small sprig thyme, chopped fine * 1 small sprig rosemary, chopped fine * 1 tsp paprika * 1/4 teaspoon granulated garlic (could certainly use fresh) * 1/4 teaspoon dried oregano * pinch red pepper flakes * fresh ground black pepper
Thinly slice 1 filet of lean white fish (I used frozen Alaskan pollock), about 120g. Add to the pot until just cooked, about 2 minutes.
Season to taste with fish sauce (I used 2 dashes), soy sauce, or salt. Garnish with fresh chopped dill and parsley and serve.
This recipe mainly cuts calories by omitting almost all fat and including lots of high-volume, filling vegetables. If you want to include fat, sauté the celery, onions, and carrots in 1 tbsp olive oil for several minutes before adding the other ingredients. Could easily sub fish for another protein. Could easily double, triple, etc. for meal prep. To reduce calories further, you could replace the potatoes with 250g of non-starchy vegetables. If you don’t care about protein, you could also remove the fish.
Jemeloo
Def soup season! Soup is basically cheating if you can stop yourself from eating it with bread 😭
2 Comments
**Recipe**
Put the following in a pot, bring to a boil, and maintain at a non-overflowing, medium-highish boil for 15 minutes or until potatoes are tender:
* 1 small carrot, sliced thin, about 50g
* 1 celery stalk, sliced thin
* 1 roma tomato, diced, about 65g
* 1/2 a yellow onion, diced, about 50g
* 65g passata
* 250g potatoes, cut small
* 1 fish stock cube for 500ml water
* 500ml or a little more than 2 cups water
* 1 bay leaf
* 1 small sprig thyme, chopped fine
* 1 small sprig rosemary, chopped fine
* 1 tsp paprika
* 1/4 teaspoon granulated garlic (could certainly use fresh)
* 1/4 teaspoon dried oregano
* pinch red pepper flakes
* fresh ground black pepper
Thinly slice 1 filet of lean white fish (I used frozen Alaskan pollock), about 120g. Add to the pot until just cooked, about 2 minutes.
Season to taste with fish sauce (I used 2 dashes), soy sauce, or salt. Garnish with fresh chopped dill and parsley and serve.
This recipe mainly cuts calories by omitting almost all fat and including lots of high-volume, filling vegetables. If you want to include fat, sauté the celery, onions, and carrots in 1 tbsp olive oil for several minutes before adding the other ingredients. Could easily sub fish for another protein. Could easily double, triple, etc. for meal prep. To reduce calories further, you could replace the potatoes with 250g of non-starchy vegetables. If you don’t care about protein, you could also remove the fish.
Def soup season! Soup is basically cheating if you can stop yourself from eating it with bread 😭