Fish and Leek Soup
Ingredients
- 1 small onion thinly sliced
- 1 garlic clove crushed
- 2 tablespoons olive oil
- 2 medium leeks cleaned and cut into fine strips
- 2 tablespoons chopped parsley
- white fish fillet cubed
- 1/2 pint chicken stock
- 1/2 pint skimmed milk
- salt and pepper
- 3 tablespoons natural low-fat yogurt
- 1 egg yolk
- 1 tablespoon finely chopped green pepper to garnish
Instructions
- Fry the onion and garlic gently in the olive oil for 3 minutes; add the leeks and parsley and fry for a further 3 minutes. Add the cubed fish, stock, skimmed milk and salt and pepper to taste; bring to the boil and simmer gently for 10 minutes.
- Beat the yogurt and egg yolk together. Blend with a little of the hot soup and then add to the remaining soup in the pan. Heat through gently, without boiling, for 1-2 minutes.
- Serve piping hot, garnished with the finely chopped green pepper.
- If you like a more pronounced taste of fish, replace the chicken stock with fish stock made from the skin and trimmings. This soup is substantial enough to make a light meal on a winter's day.
Calories: 167 kcal
Carbohydrates: 15 g
Protein: 6 g
Fat: 9g
Saturated Fat: 2 g
Cholesterol: 53 mg
Sodium: 133 mg
Potassium: 329 mg
Fiber: 1 g
Sugar: 8 g
Vitamin A: 1106 IU
Vitamin C: 11 mg
Calcium: 144 mg
Iron: 1 mg