Heart-Healthy Hearty Seafood Soup

Dive into comfort and nutrition with our Heart-Healthy Hearty Seafood Soup, a delicious medley of vibrant vegetables, tender seafood, and aromatic herbs simmered to perfection. Packed with omega-3-rich salmon, protein-filled cod, and succulent shrimp, this low-sodium soup is as wholesome as it is flavorful. Fresh parsley and a squeeze of lemon add the perfect finishing touch to this light yet satisfying meal, ideal for warming up your weeknights. Ready in under an hour and bursting with heart-friendly ingredients like olive oil, garlic, and nutrient-rich veggies, this seafood soup is a must-try for anyone looking to combine health and gourmet-inspired flavor. Perfect for a family dinner or meal prepping, this recipe makes six generous servings of coastal-inspired comfort food.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 2 medium carrot, sliced
• 2 celery stalk, sliced
• 1 medium red bell pepper, chopped
• 1 14.5-ounce can canned diced tomatoes, no salt added
• 5 cups low-sodium seafood stock
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon freshly ground black pepper
• 2 medium potatoes, peeled and cubed
• 8 ounces salmon fillet, skin removed and cut into cubes
• 8 ounces cod fillet, skin removed and cut into cubes
• 8 ounces shrimp, peeled and deveined
• 0.25 cup fresh parsley, chopped
• 1 lemon, cut into wedges

Directions

Step 1

Heat the olive oil in a large soup pot over medium heat.

Step 2

Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Add the sliced carrots, celery, and chopped red bell pepper, cooking for 5 minutes until they start to soften.

Step 5

Pour in the canned diced tomatoes along with the juices and the low-sodium seafood stock.

Step 6

Add in the bay leaf, dried thyme, dried oregano, and freshly ground black pepper.

Step 7

Bring the mixture to a gentle boil and then reduce the heat to a simmer.

Step 8

Add the cubed potatoes and cook for about 15 minutes until they are just tender.

Step 9

Gently stir in the cubed salmon and cod fillets, cooking for 5 minutes.

Step 10

Add the shrimp to the pot and simmer for another 3-5 minutes, or until all the seafood is opaque and cooked through.

Step 11

Remove the bay leaf from the soup.

Step 12

Ladle the soup into bowls and sprinkle with freshly chopped parsley.

Step 13

Serve with lemon wedges on the side for added freshness and flavor.

Nutrition Facts

Serving size	(3406.6g)

Amount per serving	% Daily Value*
Calories	1823.0

Total Fat 67.3g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 665.2mg	0%
Sodium 1711.9mg	0%
Total Carbohydrate 145.8g	0%
Dietary Fiber 26.7g	0%
Total Sugars 37.1g
Protein 168.7g	0%

Vitamin D 1283.7IU	0%
Calcium 655.7mg	0%
Iron 14.2mg	0%
Potassium 7223.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.5%

Protein: 36.2%

Carbs: 31.3%