alive logo

Normandy Fish Soup


    Normandy Fish Soup

    Flavourful fish and seafood pair brilliantly with sweet carrots, earthy mushrooms, and tart sparkling cider. Fish is a healthy alternative to high-fat meats—halibut and cod are lower in fat and cholesterol than most meats and poultry, while fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids thought to improve cardiovascular health.


    2 Tbsp (30 mL) unsalted butter or extra-virgin olive oil
    2 leeks, sliced
    1 large carrot, sliced
    1 cup (250 mL) mushrooms, quartered
    1/2 cup (125 mL) sparkling apple cider or white wine
    1 1/2 to 2 lbs (750 g to 1 kg) mussels
    3 to 4 cups (750 mL to 1 L) low-sodium fish or chicken stock
    1 Yukon Gold potato, unpeeled, chopped
    8 to 10 oz (about 1 cup/250 mL) halibut or sole filet, cut into small pieces
    1 cup (250 mL) parsley, chopped

    Melt butter or oil in large wide saucepan set over medium heat. Add leeks, carrot, and mushrooms. Partially cover and cook until softened, about 6 to 8 minutes.

    Pour in cider or wine and bring to a boil. Add mussels. Reduce heat. Cover and simmer until mussels open, about 3 to 4 minutes. Scoop out mussels and set aside. Discard any that don’t open.

    Pour stock into pan and add potato. Simmer, partially covered, until potatoes are tender, about 10 to 15 minutes. Turn off heat. Stir in fish; cover and let stand to cook through, about 1 to 2 minutes. Stir in mussels and parsley.

    Spoon into bowls. Thick crusty bread is a must!

    Serves 6.

    Each serving contains:
    287 calories; 32 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 15 g carbohydrates; 2 g fibre; 470 mg sodium

    source: "Soul Bowls" from alive #349, November 2011


    Normandy Fish Soup




    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.