Sunday, December 30, 2012

Clean Eating Mahi Mahi Coconut Soup

Makes 6 servings, 1 cup each
This was something I threw together when we were living in a hotel when we first arrived in Japan. I loved how easy it was and how the flavors of the ingredients really shone through. I didn't really season it at all because the ingredients I had access to were very limited, but the resulting soup was delicious so it was a blessing in disguise :)

If you are new to Clean Eating you may need to add some salt or curry powder or something. The longer you eat fresh, whole ingredients, the more your pallet adjusts to recognize the natural flavors of foods. But this takes a little while to happen so this may seem a bit bland. If you are not new to Clean Eating, you will be more than satisfied by the slight sweetness of the carrots, the tang of the lemon juice, and the creaminess of the broth. Yum!

  • 1 tsp olive oil/coconut oil
  • 1 small onion, peeled and chopped 
  • 3 carrots, peeled and chopped 
  • 3/4 lb red skinned potatoes, cleaned and chopped (I used a 12oz bag of frozen mini red potatoes because that's what they had at the minimart)
  • 1 1/2 cups chicken/fish/vegetable broth
  • 1 can coconut milk
  • 2 Mahi Mahi fillets, about 4 oz each (You could use chicken breast instead)
  • 1 cup shelled edamame
  • 2 large handfuls of fresh spinach leaves
  • Lemon juice
ONE: In a large stockpot over medium high heat cook the onion, carrots, and potatoes in the olive oil until the onions are translucent and the veggies begin to soften, about 8-10 minutes.

TWO: Add the broth and coconut milk, bring to a boil. Add the fish, cover, and simmer 10 minutes or until fish is cooked through and flakes easily. Remove fish from pot and set aside.

THREE: Add the edamame and spinach to the pot and simmer for a few minutes while you cut the fish into bite sized pieces. Stir the fish back into the soup, season with a little salt to taste, and garnish with a squirt of lemon juice.

Freeze leftovers in 1 cup portions using the medium/large portions method to feed your freezer stash. Reheat in the microwave or on the stovetop.

Nutrition Info:
At first glance it may seem like this dish is high in saturated fat but it's mainly from the coconut milk which is, believe it or not, good for you. Read more about it HERE

Per 1 cup serving - 311 Calories (192 Calories from Fat), 21g Total Fat, 17g Saturated Fat, 13mg Cholesterol, 192mg Sodium, 20g Total Carbohydrates, 5g Dietary Fiber, 6g Sugars, 13.5g Protein, 121% DV VitA, 26% DV VitC, 10% DV Calcium, 16% DV Iron

Cook veggies then add in the liquid ingredients
Add in the fish and cook through
Stir in the spinach and edamame
So easy you can feed a baby while making it ;)
Multitasking is essential while living with three little kids in a hotel room.