Lentil and Fish Soup

Lentil and Fish Soup is a healthy Lebanese seafood dish that combines the earthy flavors of lentils with the fresh taste of fish, creating a nourishing and satisfying meal. This comforting soup is perfect for a light lunch or dinner, packed with protein and rich in nutrients.

Ingredients

• Green lentils - 100 grams
• White fish fillets (such as cod or haddock) - 200 grams
• Olive oil - 1 tablespoon
• Onion, chopped - 1 medium
• Garlic cloves, minced - 2
• Carrot, diced - 1 medium
• Celery stalk, diced - 1
• Tomato, chopped - 1 medium
• Vegetable broth - 500 milliliters
• Lemon juice - 1 tablespoon
• Fresh parsley, chopped - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Ground cumin - 1 teaspoon
• Water - 1 liter

Steps

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic, diced carrot, and diced celery to the pot. Sauté for an additional 5 minutes until the vegetables begin to soften.
4. Stir in the chopped tomato, ground cumin, salt, and black pepper. Cook for another 3 minutes.
5. Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce to a simmer and cook for 20 minutes, or until the lentils are tender.
6. While the lentils are cooking, season the white fish fillets with salt and pepper. In a separate pan, sear the fish over medium heat for about 3-4 minutes on each side until cooked through. Remove from heat and flake into bite-sized pieces.
7. Once the lentils are tender, add 1 liter of water and lemon juice to the soup. Adjust the seasoning if necessary.
8. Add the flaked fish to the soup and gently stir to combine. Cook for an additional 5 minutes to heat through.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 1.5 L

Health Benefits

• Rich in protein and essential amino acids from fish.
• High in dietary fiber from lentils, promoting digestive health.

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