Lentil and Fish Soup

Lentil and Fish Soup is a hearty Greek dish that combines the earthy flavors of lentils with the delicate taste of fresh fish, creating a nutritious and satisfying meal. Packed with protein and fiber, this soup is perfect for a light lunch or dinner.

Ingredients

• Green or brown lentils - 100 grams
• White fish fillets (e.g., cod or haddock) - 200 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Tomato - 1 large, diced
• Vegetable or fish broth - 500 milliliters
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped for garnish
• Lemon - 1, cut into wedges for serving

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat.
3. Add the diced onion, garlic, carrot, and celery to the pot, and sauté for about 5 minutes until the vegetables are softened.
4. Stir in the diced tomato and cook for another 2 minutes.
5. Add the rinsed lentils, broth, bay leaf, salt, and black pepper to the pot. Bring to a boil, then reduce the heat and let it simmer for about 15 minutes.
6. While the lentils are cooking, season the fish fillets with salt and pepper.
7. After 15 minutes, add the fish fillets to the pot and continue to simmer for an additional 5-7 minutes, or until the fish is cooked through and flakes easily.
8. Remove the bay leaf and adjust seasoning if necessary.
9. Serve hot, garnished with chopped parsley and lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 40 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in protein and omega-3 fatty acids from the fish, promoting heart health.
• High in fiber from lentils, aiding in digestion and maintaining stable blood sugar levels.

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