Low-Calorie • Gluten-Free

Active30 min

Total30 min

Fragrant Fish Soup

Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor. (Photo)

• 1 cup jasmine rice
• ½ teaspoon salt
• 2 cups water
• Zest and juice of 1 lemon
• 4 cups low-sodium chicken broth or vegetable broth
• 1 pound tilapia fillets (see Tip) or other firm white fish, such as cod, red snapper or catfish
• 4 cups bite-size pieces arugula or watercress (about 1 bunch), tough stems removed
• 1 cup finely shredded carrots
• ¼ cup very thinly sliced fresh mint
• 2 scallions, finely chopped

1. Combine rice and salt with water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.

2. Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.

3. Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.

SERVES 4: about 1¼ cups each

Calories 332 | Fat 4g (sat 1g) | Cholesterol 57mg | Carbs 44g | Total sugars 3g (added 0g) | Protein 32g | Fiber 3g | Sodium 453mg | Potassium 776mg.

Nutrition bonus: Vitamin A (106% daily value) | Vitamin B₁₂ (34% dv) | Vitamin C (23% dv).

U.S.-farmed tilapia is considered the best choice—it’s raised in closed-farming systems that protect nearby ecosystems. Central and South American tilapia is a good alternative.