Soup That Satisfies With Less Fat

Fish soup is a favorite of mine because it is light yet warm and satisfying. This version is made with lean halibut and swordfish to reduce the fat even further.

It’s essential to use the freshest bones for the stock. You may have to ask for them specially at your local fish market. Use the freshest fish, as well. Really fresh fish will not have a fishy odor, and the flesh will be firm and spring back when touched. For the best flavor, use fish the same day you buy it.

*

Fish Soup With Swiss Chard

Active Work Time: 20 minutes * Total Preparation Time: 1 1/2 hours

Serve this with French bread.

3 pounds fish bones

1 small onion, quartered

1 small stalk celery with leaves

3 cloves garlic

1 bay leaf

4 peppercorns

Cold water

1 quart low-sodium chicken broth

4 tomatoes, peeled, seeded and diced

1 (8-ounce) carton sliced mushrooms

1 tablespoon paprika

1 bunch Swiss chard

1 pound swordfish filet, cut into

1 1/2-inch pieces

1 pound halibut, cut into

1 1/2-inch pieces

Salt

Thai basil, chopped, for serving

Combine the fish bones, onion, celery, garlic, bay leaf and peppercorns in a large stockpot. Add enough cold water to cover. Bring to a boil. Skim off the foam. Reduce the heat and just barely simmer for 45 minutes. Strain and discard the solids. The stock should measure about 2 quarts.

Combine the stock, chicken broth, tomatoes, mushrooms and paprika in a saucepot. Bring to a simmer. Cook 10 minutes.

Remove the tough ribs from the chard. Cut each chard leaf into large dice. Add the chard to the soup and simmer 10 minutes. Add the swordfish and halibut and gently simmer about 5 minutes. Add salt to taste and garnish with the basil.

6 servings. Each serving: 247 calories; 298 mg sodium; 66 mg cholesterol; 7 grams fat; 1 gram saturated fat; 7 grams carbohydrates; 38 grams protein; 1.81 grams fiber.