Low Sodium Hearty Seafood Soup

Dive into a bowl of wholesome comfort with this Low Sodium Hearty Seafood Soup, a nutritious and flavor-packed option perfect for seafood lovers seeking a heart-healthy meal. Brimming with tender white fish, succulent shrimp, and a medley of fresh vegetables like carrots, celery, and baby potatoes, this soup offers a rich and satisfying experience without the extra sodium. A base of low-sodium vegetable broth, vibrant diced tomatoes, and aromatic herbs like thyme and bay leaf infuse every spoonful with warmth and depth. Finished with a bright splash of lemon juice and fresh parsley, this recipe is a one-pot wonder that’s easy to prepare and perfect for a cozy dinner or a wholesome lunch. Low in sodium but loaded with flavor, this seafood soup is ideal for those looking to enjoy a nutrient-rich, heart-friendly dish.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 Onion, chopped
• 2 Carrot, diced
• 2 Celery stalk, diced
• 3 Garlic cloves, minced
• 200 grams Baby potatoes, halved
• 4 cups Low sodium vegetable broth
• 2 cups Water
• 1 Bay leaf
• 1 teaspoon Dried thyme
• 0.5 teaspoon Ground black pepper
• 1 can (14.5 ounces) Low sodium diced tomatoes
• 300 grams White fish fillets (such as cod), cut into bite-sized pieces
• 200 grams Medium shrimp, peeled and deveined
• 1 Red bell pepper, diced
• 0.25 cup Fresh parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

Add the chopped onions, diced carrots, and diced celery, and sauté for 5-7 minutes until soft.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the halved baby potatoes to the pot and stir to combine.

Step 5

Pour in the low-sodium vegetable broth and water, and add the bay leaf, thyme, and ground black pepper.

Step 6

Bring to a boil, then reduce the heat and let simmer for 15 minutes or until the potatoes are tender.

Step 7

Add the can of low sodium diced tomatoes with its juices into the pot and stir.

Step 8

Gently add the fish pieces and shrimp to the simmering soup, followed by the diced red bell pepper.

Step 9

Let the seafood cook for about 5-7 minutes, until the fish is opaque and the shrimp is pink and cooked through.

Step 10

Stir in the fresh parsley and lemon juice, and remove the bay leaf.

Step 11

Taste and adjust seasonings if needed (be mindful of keeping it low sodium).

Step 12

Serve hot and enjoy a hearty, healthy seafood soup!

Nutrition Facts

Serving size	(3314.5g)

Amount per serving	% Daily Value*
Calories	1240.4

Total Fat 35.2g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 519.6mg	0%
Sodium 1540.7mg	0%
Total Carbohydrate 117.9g	0%
Dietary Fiber 26.3g	0%
Total Sugars 42.1g
Protein 122.1g	0%

Vitamin D 477.6IU	0%
Calcium 620.2mg	0%
Iron 12.6mg	0%
Potassium 6199.8mg	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: 24.8%

Protein: 38.3%

Carbs: 36.9%