Spicy Fish Soup with Cumin and Tomatoes – 246 Calories


This zesty soup is a great source of antioxidants, protein, and healthy fats. Serve it right away or freeze it for a meal on a busy day.

Nutrition Per Serving:        

Calories: 246
Protein: 19 g
Carbohydrate: 12 g
Total Fat: 6 g
Sodium: 667 mg
Fiber: 2 g


1 tablespoon olive oil
3 cloves garlic, minced
2 jalapenos, sliced (seeds removed for a less spicy soup)
¼ teaspoon cumin
1 (15.5-ounce) can low-sodium diced tomatoes in their juices
1 ½ cups low-sodium fat free chicken broth
½ pound cod fillets
Sea salt and freshly ground pepper to taste


Place a large saucepan over medium heat. Add the oil followed by the garlic, jalapenos, and cumin then cook just until the garlic browns slightly. Increase the heat to high, add the tomatoes, broth, salt, and pepper then bring to a boil. Reduce the heat to low and simmer for 20 minutes to allow the flavors to marry.

Add the cod and cook just until the fish begins to flake, about 5 minutes. Gently stir to break the cod into large chunks then serve.

Yield: 4 servings
Prep Time: 30 minutes