chilled asparagus soup with spinach and avocado
sweet red pepper and beet soup
hearty spinach and chickpea soup
lentil, carrot, and lemon soup with fresh dill
mushroom soup with poached eggs and parmesan cheese
miso soup with tofu, spinach, and carrots
soba noodle soup with shiitakes and spinach
sablefish in tomato-saffron stew
SERVES 6
Made with both carrots and carrot juice, this brightly colored soup is loaded with beta-carotene. If you don’t have a vegetable juicer, look for bottled carrot juice at your grocery store or health-food market, or better yet, buy it fresh from a juice bar.
1 tablespoon unsalted butter
1 onion, coarsely chopped
1 pound carrots, chopped
2 cups (16 ounces) carrot juice
2 cups homemade or reduced-sodium store-bought chicken or vegetable broth
½ teaspoon ground cumin
1 tablespoon honey
Coarse salt and freshly ground white pepper
2 tablespoons half-and-half (optional)
Snipped fresh chives, for garnish
Cayenne pepper, for garnish
1 Heat butter in a large saucepan over medium-low. Cook onion, stirring occasionally, until translucent, about 5 minutes. Add carrots; cook until very tender, stirring occasionally, about 15 minutes. Add carrot juice, broth, cumin, honey, 1 teaspoon salt, and ¼ teaspoon white pepper. Bring to a simmer; cook until vegetables are very soft, about 30 minutes.
2 Let soup cool slightly. Working in batches, puree soup in a blender or food processor, filling no more than halfway each time. (Alternately, use an immersion blender.) Return to pan; warm over low heat, thinning with a little water if necessary. Stir in half-and-half, if using. Serve immediately, garnished with chives and cayenne.
per serving: 105 calories; 1.2 g saturated fat; .7 g unsaturated fat; 5 mg cholesterol; 20.2 g carbohydrates; 1.9 g protein; 535 mg sodium; .9 g fiber
SERVES 4
Verdant, leafy greens lend this soup a wealth of vitamins and minerals. If using chard, kale, or other hearty greens, remove the thickest center ribs; finely chop the ribs and add to the pot with the other ingredients. Packages of “stir-fry” greens are a quick alternative.
1 quart homemade or reduced-sodium store-bought chicken or vegetable broth
1 russet potato, peeled and cut into ½-inch dice
2 garlic cloves
2 scallions, trimmed and sliced
3 cups mixed leafy greens, such as spinach, chard, and kale, trimmed, washed, drained, and chopped
Coarse salt and freshly ground pepper
Shaved parmesan cheese
1 Bring broth to a boil in a medium saucepan; add potato, garlic, scallions, mixed greens, and ½ teaspoon salt. Simmer until potato is tender, 5 to 10 minutes.
2 Let soup cool slightly. Working in batches, puree soup in a blender or food processor, filling no more than halfway each time. (Alternately, use an immersion blender.) Season with pepper and more salt, if desired. Serve immediately, garnished with parmesan shavings.
per serving: 75 calories; .4 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 11.8 g carbohydrates; 6.6 g protein; 492 mg sodium; 1.5 g fiber
Chilled Asparagus Soup with Spinach and Avocado
SERVES 4
Serve this no-cook soup straight from the blender when it is still frothy, or well chilled during warmer months. Bright, lemony sorrel makes a nice garnish. If you are unable to find pencil-thin asparagus, trim thicker stalks with a vegetable peeler or paring knife.
1 Kirby cucumber, peeled
8 ounces asparagus, preferably pencil thin, tough ends trimmed and spears cut into 2-inch pieces
2 cups cold water
4 ounces spinach, trimmed, washed well, and drained
4 scallions, trimmed and cut into 2-inch lengths
1 ripe, firm avocado, halved lengthwise, pitted, and peeled
¼ cup packed fresh mint, plus more for garnish
2 tablespoons fresh lemon juice
Coarse salt and freshly ground pepper
4 to 6 fresh sorrel leaves, cut into fine strips, for garnish (optional)
1 Halve cucumber lengthwise; cut one half into eighths and the other into ¼-inch dice. Puree asparagus in a blender with ½ cup cold water until smooth.
2 Add spinach, scallions, cucumber eighths, and another ½ cup water. Blend until completely smooth. Add avocado, mint, and lemon juice; puree until smooth, adding remaining 1 cup water a little at a time until soup reaches desired consistency. Add ¾ teaspoon salt, and season with pepper. Scrape down sides of blender with a flexible spatula, and puree 5 seconds more. If you would like the soup chilled, refrigerate at least 30 minutes (and up to 1 day, covered).
3 Divide soup among four bowls, and garnish each with diced cucumber, sorrel (if using), and a mint sprig. Serve immediately.
per serving: 119 calories; 1.1 g saturated fat; 6 g unsaturated fat; 0 mg cholesterol; 11 g carbohydrates; 3.9 g protein; 277 mg sodium; 6.4 g fiber
SERVES 6
Sweet yellow peppers are exceptionally rich in vitamin C. Serve the soup either hot for a comforting wintertime meal, or chilled in the warm-weather months.
3 cups homemade or reduced-sodium store-bought chicken or vegetable broth
Generous pinch of saffron threads
1 tablespoon unsalted butter
1 large onion, diced
3 garlic cloves, minced
2 celery stalks, diced
4 large yellow bell peppers (about 2 pounds), ribs and seeds removed, diced
¼ cup dry white wine
Coarse salt
½ teaspoon ground cumin
2 tablespoons half-and-half or milk
Pinch of cayenne pepper, or to taste
Plain low-fat yogurt, for garnish
1 Bring broth to a boil in a small saucepan. Add saffron; stir to dissolve. Turn off heat; cover and let steep.
2 Heat butter in a large saucepan over medium-low. Cook onion and garlic, stirring frequently, until they begin to soften, about 4 minutes. Add celery and bell peppers, cover, and cook, stirring occasionally, until softened, 18 to 20 minutes.
3 Add wine and cook, stirring occasionally, until evaporated. Add broth, 1 teaspoon salt, and the cumin. Bring to a simmer, and cook until vegetables are very tender, about 10 minutes.
4 Remove from heat; let soup cool slightly. Working in batches, puree soup in a blender or food processor, filling no more than halfway each time. (Alternately, use an immersion blender.) Return to clean saucepan; stir in half-and-half or milk, and reheat gently (do not boil, as mixture will curdle). Season with cayenne pepper. Serve immediately, or let cool completely and refrigerate at least 2 hours (and up to 2 days). Garnish with yogurt before serving.
per serving: 96 calories; 1.6 saturated fat; 1.1 g unsaturated fat; 5.5 mg cholesterol; 13 g carbohydrates; 4.3 g protein; 373 mg sodium; 1.8 g fiber
Sweet Red Pepper and Beet Soup
SERVES 8
Bell peppers offer B vitamins and beta-carotene; beets bring even more beta-carotene, plus folic acid. If the beets come with their greens attached, reserve them to sauté as you would other leafy greens.
1 tablespoon extra-virgin olive oil
2 shallots, coarsely chopped
3 red bell peppers (about 1½ pounds), ribs and seeds removed, cut into ½-inch pieces
2 red beets (about 1 pound), trimmed, peeled, and cut into ½-inch pieces
1 cup water
3½ cups homemade or reduced-sodium store-bought chicken or vegetable broth
2 tablespoons fresh lemon juice
Coarse salt and freshly ground pepper
4 ounces fresh goat cheese, crumbled (about 1 cup)
Lemon wedges, for serving
1 Heat oil in a medium saucepan over medium. Cook shallots, stirring occasionally, until translucent and tender, about 4 minutes. Add bell peppers and beets, and stir to coat. Add the water and broth, and bring to a boil. Cover partially, and reduce heat to a simmer. Cook until beets are very tender when pierced with the tip of a sharp knife, about 1 hour.
2 Let cool slightly. Stir in lemon juice; add 1 teaspoon salt, and season with pepper. Working in batches, puree soup in a blender or food processor, filling no more than halfway each time. (Alternately, use an immersion blender.) Transfer to a large bowl, and refrigerate until chilled, up to overnight (covered).
3 Divide soup among bowls. Sprinkle evenly with goat cheese, season with pepper and more salt, if desired, and serve with lemon wedges.
per serving: 125 calories; 2.6 g saturated fat; 2 g unsaturated fat; 6.5 mg cholesterol; 13.9 g carbohydrates; 6.7 g protein; 374 mg sodium; 3.4 g fiber
Hearty Spinach and Chickpea Soup
SERVES 6
Woodsy shiitake mushrooms, protein-rich chickpeas, and brown rice make this a substantial, satisfying soup.
1⅓ cups water
½ cup short-grain brown rice
1 tablespoon olive oil, plus more for drizzling
1 onion, finely chopped (1½ cups)
2 garlic cloves, minced
8 ounces fresh shiitake mushrooms, stems removed, caps cleaned and thinly sliced (about 4 cups)
6 cups homemade or reduced-sodium store-bought chicken or vegetable broth
½ teaspoon dried rosemary, crumbled
1 can (15 ounces) chickpeas, drained and rinsed
10 ounces baby spinach
Coarse salt and freshly ground pepper
2 ounces grated parmesan cheese (½ cup)
1 In a large saucepan, bring the water to a rapid boil. Stir in brown rice and return to a boil; reduce heat to a simmer. Cover and cook until rice is tender and has absorbed all the liquid, 30 to 40 minutes.
2 Meanwhile, in a large saucepan or Dutch oven, heat oil over medium. Cook onion, stirring occasionally, until tender, about 5 minutes. Add garlic and mushrooms; cook, stirring occasionally, until mushrooms are tender, about 5 minutes. Add broth and rosemary; bring to a boil. Cover and remove from heat.
3 Stir rice and chickpeas into broth mixture; return to a boil. Reduce to a simmer, cover, and continue cooking 5 minutes more to allow flavors to blend.
4 Stir in spinach and cook, uncovered, until just wilted, about 1 minute. Add ½ teaspoon salt, or to taste, and season with pepper. Serve immediately, sprinkled with grated parmesan and drizzled with more oil.
per serving: 244 calories; 2 g saturated fat; 4.1 g unsaturated fat; 5.9 mg cholesterol; 32.8 g carbohydrates; 14.9 g protein; 395 mg sodium; 5.2 g fiber
SERVES 4
The toasted turmeric, coriander, and cumin in this Indian-influenced soup have soothing, anti-inflammatory benefits, and add so much flavor, there’s little need for salt. With only one tablespoon of oil in the whole pot, the soup is also low in fat.
1 tablespoon neutral-tasting oil, such as canola or safflower
¼ teaspoon cumin seeds
½ teaspoon coriander seeds, crushed
½ teaspoon yellow mustard seeds
¼ teaspoon turmeric
1 piece (2 inches) fresh ginger, peeled and cut into fine strips
2 garlic cloves, minced
1 small hot chile (such as Thai bird chile), finely chopped (ribs and seeds removed for less heat, if desired)
3 canned whole plum tomatoes, coarsely chopped
3½ cups homemade or reduced-sodium store-bought chicken or vegetable broth
Coarse salt
1 sweet potato (about 8 ounces), peeled, quartered lengthwise, and cut crosswise into ¼-inch-thick pieces
Lime wedges, for serving
Cilantro sprigs, for serving (optional)
1 Heat oil in a medium saucepan over medium-high. Add cumin, coriander, and mustard seeds. Cook, shaking pan often, until seeds are fragrant and begin to pop, about 30 seconds. Add turmeric, ginger, garlic, and chile; cook, stirring, 1 minute.
2 Stir in tomatoes, broth, and ½ teaspoon salt; bring to a boil. Add sweet potato; return to a boil. Reduce heat; simmer until sweet potato is tender, about 10 minutes. Serve immediately, with lime wedges and cilantro, as desired.
per serving: 131 calories; .7 g saturated fat; 4.1 g unsaturated fat; 0 mg cholesterol; 17.6 g carbohydrates; 6 g protein; 382 mg sodium; 2.6 g fiber
Lentil, Carrot, and Lemon Soup with Fresh Dill
SERVES 4
The fiber in lentils helps to lower cholesterol and regulate blood sugar. French green lentils cook more quickly and retain a firmer texture than the more common brown ones.
1½ cups French green lentils
4 carrots, peeled and sliced ½ inch thick on the diagonal (1½ cups)
4 garlic cloves, thinly sliced
Coarse salt and freshly ground pepper
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
½ cup coarsely chopped fresh dill, for garnish
Combine lentils with carrots, garlic, and 1 teaspoon salt in a medium saucepan. Add enough water to cover by 2 inches (about 6 cups), and bring to a boil. Reduce heat to a simmer, and cook (uncovered), stirring occasionally, until carrots are tender, 20 to 25 minutes. Stir in lemon juice and season with pepper and more salt, as desired. Add about 2 tablespoons chopped dill to each bowl just before serving.
per serving: 261 calories; 0 g saturated fat; .1 g unsaturated fat; 0 mg cholesterol; 49.2 g carbohydrates; 15.9 g protein; 538 mg sodium; 12.6 g fiber
SERVES 8
Heating tomatoes helps make the cancer-fighting carotenoid lycopene more available to the body. Because lycopene is fat soluble, cooking tomatoes in a little oil helps the body absorb even more of this potent antioxidant.
12 ripe tomatoes (about 5 pounds), halved lengthwise
Coarse salt and freshly ground pepper
15 large sprigs dill
1 navel orange
1 tablespoon olive oil
1 large garlic clove, minced
1 small onion, finely chopped
2 cups homemade or reduced-sodium store-bought chicken or vegetable broth
2 cups water
2 tablespoons balsamic vinegar
½ cup plain low-fat yogurt
Preheat oven to 450°F. Arrange tomatoes on a rimmed baking sheet, cut side up, and sprinkle with ½ teaspoon salt. Roast until softened, about 30 minutes. Let cool and peel off skin.
Tie 13 dill sprigs into a bundle with kitchen twine. With a vegetable peeler, remove a 2-inch strip of orange zest. Squeeze juice from orange.
Heat oil in a medium pot over low. Cook garlic and onion, stirring occasionally, until translucent, about 7 minutes. Add tomatoes, broth, dill bundle, reserved orange zest and juice, 1¼ teaspoons salt, and the water; season with pepper. Bring to a boil. Reduce heat to medium low; simmer 20 minutes. Let cool slightly. Discard dill and zest.
Working in batches, puree soup in a blender or food processor, filling no more than halfway each time. (Alternately, use an immersion blender.) Stir in vinegar, then let cool completely. Cover and refrigerate at least 2 hours, or up to overnight.
Divide soup among eight bowls; garnish each with 1 tablespoon yogurt. Snip remaining dill over soup; serve with croutons.
per serving: 100 calories; .5 g saturated fat; 1.9 g unsaturated fat; .9 mg cholesterol; 17.3 g carbohydrates; 3.9 g protein; 442 mg sodium; 4.2 g fiber
MAKES 8 LARGE CROUTONS
Any combination of fennel, dill, caraway, or celery seed works well here; their flavors complement the paprika on the croutons as well as the dill and tomato in the soup.
8 slices (¼ inch thick) country-style bread
2 teaspoons extra-virgin olive oil
2 tablespoons spice seeds, such as fennel, dill, caraway, or celery seed, toasted
¼ teaspoon paprika (sweet or hot)
Coarse salt
Preheat oven to 400°F. Brush bread with olive oil, dividing evenly; place on a baking sheet.
In a spice grinder or clean coffee mill, finely grind seeds to a powder. Transfer to a small bowl; stir in paprika and ¼ teaspoon salt. Place spice combination in a fine sieve; sift over bread. Brush again with olive oil; toast until crisp, about 15 minutes.
per serving (slice): 126 calories; 1 g saturated fat; .2 g unsaturated fat; 3 mg cholesterol; 23 g carbohydrates; 3.3 g protein; 282 mg sodium; 1.4 g fiber
Mushroom Soup with Poached Eggs and Parmesan Cheese
SERVES 4
This refined mushroom soup, made with dried and fresh varieties and topped with a poached egg, is beautiful and nutritious. Look for porcini mushrooms near the produce section of your grocery store.
3½ cups water
½ ounce (about ½ cup) dried mushrooms, such as porcini
1½ tablespoons extra-virgin olive oil
1 onion, halved and thinly sliced
3 garlic cloves, minced
1 celery stalk, finely chopped
1 pound cremini or white button mushrooms, caps and stems thinly sliced lengthwise (about 6 cups)
Coarse salt and freshly ground pepper
½ cup dry white wine
2 cups homemade or reduced-sodium store-bought chicken or vegetable broth
1 to 2 tablespoons finely chopped fresh tarragon, plus 4 sprigs for garnish
4 large eggs, poached (see below)
1 ounce parmesan cheese, shaved (½ cup)
1 Bring 2 cups water to a boil. Place dried mushrooms in a bowl, then pour in the boiling water; cover, and let soak until soft, about 20 minutes. Lift out mushrooms; squeeze out excess liquid into bowl. Finely chop mushrooms. Pass soaking liquid through a fine sieve into another bowl; reserve.
2 Heat oil in a medium saucepan over medium. Add onion, garlic, and celery; cook, stirring occasionally, until soft, about 8 minutes. Add fresh mushrooms and ½ teaspoon salt; cook, stirring occasionally, until most of the liquid has evaporated and mushrooms are soft, about 12 minutes. Raise heat to high. Add wine, reserved dried mushrooms and soaking liquid, broth, and remaining 1½ cups water; bring to a simmer. Reduce heat to medium low; cook 30 minutes. Add chopped tarragon.
3 Divide soup among four bowls. Transfer a poached egg to each bowl; top with cheese, dividing evenly. Season with pepper, and garnish each serving with a tarragon sprig.
per serving: 252 calories; 3.8 g saturated fat; 8.6 g unsaturated fat; 218 mg cholesterol; 12.8 g carbohydrates; 15.9 g protein; 477 mg sodium; 1.5 g fiber
Bring a large skillet filled with 2 inches of water to a simmer over medium heat. Add 1 tablespoon vinegar. Break 1 egg into a cup, and then gently slide egg out of cup into skillet. Repeat with remaining eggs. Simmer until whites are set and yolks are slightly set but still soft, about 3 minutes. With a slotted spatula, transfer 1 egg at a time to paper towels to drain. If desired, trim edges with a paring knife or kitchen shears.
Miso Soup with Tofu, Spinach, and Carrots
SERVES 4
Be sure to purchase firm or extra-firm tofu for this soup, as it will hold up better in hot liquid than softer varieties. Miso should be added only at the end of cooking because its flavor and healthful qualities are affected when it’s boiled or exposed to prolonged high temperatures. Whisk it with a bit of liquid first so that it is quickly and evenly distributed.
3 cups homemade or reduced-sodium store-bought vegetable or chicken broth
2 cups water
2 carrots, peeled and cut into matchsticks
6 ounces spinach, tough stems removed, washed well and drained, cut into 1-inch strips
7 ounces (½ package) firm or extra-firm tofu, drained and cut into ¾-inch cubes
2 tablespoons white miso
1 scallion, trimmed and cut into 1-inch lengths
1 In a medium saucepan, bring broth and the water to a boil over high heat. Reduce heat to medium-low, and add carrots. Cook until carrots are crisp-tender, about 2 minutes.
2 Add spinach and tofu, and stir to combine. Continue cooking just until spinach is wilted and tofu is heated through, about 1 minute more.
3 Place miso in a small bowl, and add ¼ cup cooking liquid, stirring until miso is dissolved. Add mixture to saucepan, and stir to combine; do not let soup boil. Remove from heat. Serve immediately, garnished with scallion.
per serving: 102 calories; 0 g saturated fat; .3 g unsaturated fat; 0 mg cholesterol; 13 g carbohydrates; 6.7 g protein; 640 mg sodium; 3.4 g fiber
SERVES 4
In this simple dish that originated in the northeast of Italy, olive oil serves as both a key ingredient and a garnish.
½ cup plus 4 teaspoons extra-virgin olive oil
3 garlic cloves, minced
6 cups water
½ cup yellow stone-ground cornmeal
2 ounces finely grated parmesan cheese (½ cup)
3 cups coarsely chopped baby spinach (about 2 ounces)
Coarse salt and freshly ground pepper
1 lemon, cut into wedges
1 Heat ¼ cup oil and the garlic in a medium saucepan over medium until garlic is fragrant, stirring frequently, about 1 minute.
2 Add the water; bring to a boil. Whisking constantly, add cornmeal in a slow, steady stream. Reduce heat to medium; cook, stirring occasionally, until soup has thickened slightly, about 8 minutes. Add cheese and ¼ cup oil; cook, stirring, until oil is incorporated, about 1 minute. Stir in spinach and 1 teaspoon salt; cook, stirring, until spinach is bright green and wilted, about 1 minute more.
3 Divide soup among four bowls; drizzle each with 1 teaspoon oil. Season soup with pepper and more salt, as desired, and serve with lemon wedges.
per serving: 409 calories; 6.4 g saturated fat; 29.5 g unsaturated fat; 8.8 mg cholesterol; 16.8 g carbohydrates; 5.9 g protein; 668 mg sodium; 2.6 g fiber
Soba Noodle Soup with Shiitakes and Spinach
SERVES 4
Traditional Japanese soba noodles can be made of wheat or buckwheat, a fruit seed related to rhubarb that’s loaded with manganese and the antioxidants quercetin and kaempferol. Because the seed is also gluten free, buckwheat noodles are a good choice for those with gluten sensitivities.
2 tablespoons neutral-tasting oil, such as canola or safflower
12 ounces shiitake mushrooms, stems removed, caps cleaned and thinly sliced
4 scallions, trimmed, white and green parts separated and thinly sliced
1 garlic clove, minced
1 tablespoon minced peeled fresh ginger
Coarse salt
4 cups homemade or reduced-sodium store-bought chicken or vegetable broth
3 cups water
4 ounces soba noodles (preferably 100 percent buckwheat)
1 bunch flat-leaf spinach, trimmed, washed well, and drained, and torn into bite-size pieces
2 tablespoons fresh lime juice (from 1 to 2 limes)
1 tablespoon low-sodium tamari soy sauce
1 In a large saucepan, heat oil over medium. Add mushrooms, scallion whites, garlic, ginger, and ¼ teaspoon salt. Cook, stirring occasionally, until mushrooms are tender, about 6 minutes.
2 Add broth and the water; bring to a boil. Add soba; reduce heat to a simmer, and cook 5 minutes. Add spinach; cook just until wilted, about 1 minute. Add lime juice and tamari. Serve immediately, garnished with scallion greens.
per serving: 249 calories; 1 g saturated fat; 7.2 g unsaturated fat; 0 mg cholesterol; 34.6 g carbohydrates; 14.3 g protein; 647 mg sodium; 3.2 g fiber
SERVES 6
For milder chili, reduce the green chiles by half. You can also replace the canned beans with 4 cups cooked dried beans; replace half the chicken broth with bean cooking liquid.
1 tablespoon plus 1 teaspoon olive oil
1 tablespoon cumin seeds
2 onions, finely chopped (about 3 cups)
5 garlic cloves, coarsely chopped
1 green bell pepper, ribs and seeds removed, finely chopped
1¾ pounds boneless, skinless chicken breast halves (about 4), cut into 1-inch pieces
2 teaspoons chili powder
1 teaspoon dried oregano
1 dried bay leaf
1 can (28 ounces) chopped tomatoes
1 can (4 ounces) green chiles, drained and finely chopped
2½ cups homemade or reduced-sodium store-bought chicken broth
Coarse salt and freshly ground pepper
2 cans (15 ounces each) kidney beans, drained and rinsed
¼ cup plain low-fat yogurt or sour cream, for garnish (optional)
Cilantro leaves, for garnish (optional)
1 In a Dutch oven or large, heavy-bottomed pot, heat 1 tablespoon oil and the cumin seeds over medium, stirring, until the cumin is lightly toasted and aromatic, about 1 minute. Add onions, garlic, and bell pepper; cook, stirring occasionally, until vegetables are soft and lightly golden, about 15 minutes.
2 Push the onion mixture to the edges of the pot, add remaining 1 teaspoon oil, and increase heat to medium-high. Add the chicken, cooking on one side until seared, 3 to 5 minutes. Turn chicken pieces and cook an additional 2 to 3 minutes. With a slotted spoon, transfer the chicken to a plate.
3 Add chili powder, oregano, and bay leaf to the pot, and cook 30 seconds. Add tomatoes and their juice and green chiles, and stir to combine. Bring to a simmer. Add broth, ½ teaspoon salt, and the beans; season with pepper, and stir to combine.
4 Bring to a simmer. Stir contents, reduce heat to medium-low, and gently simmer. Cook, uncovered, until bean mixture thickens, about 45 minutes. Return chicken pieces, along with any accumulated juices from plate, to the pot and cook until chicken is tender, stirring occasionally, about 15 minutes.
5 Serve immediately, garnished with a dollop of yogurt and cilantro leaves, as desired.
per serving: 372 calories; 1.3 g saturated fat; 4.9 g unsaturated fat; 76.7 mg cholesterol; 35.8 g carbohydrates; 42.7 g protein; 924 mg sodium; 9.4 g fiber
Sablefish in Tomato-Saffron Stew
SERVES 4
This aromatic stew can be made with other types of fish, including haddock or regular cod, but sablefish delivers higher amounts of omega-3 fatty acids. A whole-wheat baguette is good for sopping up the broth.
¼ cup sliced almonds
3 tablespoons extra-virgin olive oil
2 garlic cloves, thinly sliced
¼ teaspoon crushed red pepper flakes
½ teaspoon fennel seeds
⅛ teaspoon saffron threads
1 can (28 ounces) whole peeled tomatoes
Coarse salt and freshly ground pepper
1½ pounds skinless sablefish, cut into 1- to 2-inch pieces
¼ cup dried currants
3 scallions, trimmed and thinly sliced
1 Preheat oven to 350°F. Spread almonds in an even layer on a rimmed baking sheet; toast in oven just until turning golden and fragrant, tossing occasionally, 5 to 7 minutes. Transfer to a plate to cool.
2 Heat oil in a heavy pot over medium. Cook garlic, stirring, 1 minute. Add red pepper flakes, fennel seeds, and saffron. Cook, stirring, until fragrant, about 1 minute. Add tomatoes, and crush with a wooden spoon; season with ½ teaspoon salt. Bring to a simmer; cook, stirring occasionally, until mixture has thickened, about 15 minutes.
3 Season fish on both sides with ½ teaspoon salt, dividing evenly, and pepper. Add to pot along with the currants. Cover and cook 5 minutes. Gently stir to combine; cover, and continue to cook until fish is opaque throughout, about 5 minutes more.
4 To serve, divide among four bowls. Sprinkle with almonds and sliced scallions.
per serving: 529 calories; 7.2 g saturated fat; 29 g unsaturated fat; 83.3 mg cholesterol; 17.9 g carbohydrates; 26.4 g protein; 1103 mg sodium; 3.8 g fiber