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Lemon & Herb Light Fish Broth

Lemon & Herb Light Fish Broth

This recipe is extremely filling as it is high in protein but gives you a break from high animal fat. At just 3.5g of carb for a large plate of soup, this constitutes a meal in itself. Great potassium content from the celery and good fats from the fish. I used just prawns and white fish for lightness and I like the crunch from the celery. Herbs are dense in minerals and very alkaline to balance the acidity of the fish. This recipe packs a punch with 30g of parsley and you can add more if you wish.

Makes 2 servings

ONE Serving :  3.5g Carb  350 Kcals  Protein 41g    Fat 13g    Fibre 2g

Ingredients

Makes 3 Serving

15 ml olive oil

5g, 1 garlic glove chopped

20g, 4 tiny baby shallots, halved

160g, 3 celery stalks, diced very finely

350ml, Sadies free-range chicken broth

Optional: 150ml of small bottle of dry white wine

15g, a  large handful of fresh parsley, leaf only, no thick stalks

5g, a small amount of dill, finely chopped

1 organic lemon, for zest and juice (40ml)

15g, a large squirt of sun-dried tomato puree

 

140g, 10 King Prawns

150g, thick chunky cod or haddock, skin removed

100g smoked haddock, diced

30ml, 2 tablespoons of light cream

Method

  1. Add the olive oil to a saucepan and heat gently
  2. Finely chop the garlic, celery and shallots and add to the oil to fry for 3 to 5 mins, stirring occasionally.
  3. Add the wine and burn off the alcohol by turning up high and leaving to bubble ferociously for 2 to 3 mins.
  4. Add the Sadies chicken stock or just boiling water and allow to cook. If you want the celery to be softer, you will need to leave for longer.
  5. Half the king prawns but leave the white fish chunky as it falls apart as it cooks
  6. Add the fish and leave to cook at a moderate heat (6-7 on induction hob) for 10 mins.
  7. Add some of the lemon juice, zest, dill and parsley and taste until you find the flavour you like
  8. Finally add the cream. Re-heat and taste again, do you want to add any more herb or lemon?
  9. If you want a creamier soup, you can add more cream but this soup is intended to be light.