Artichoke and Spinach Soup with Sesame White Fish

RECIPESPLUS
12Ingredients
45Minutes
320Calories

Ingredients

US|METRIC
  • 3 tablespoons vegetable oil
  • 1 onion (peeled and finely chopped)
  • 1 garlic clove (peeled and crushed)
  • 16 oz can atrichokes, drained and chopped
  • 1/2 pound spinach (baby leaf)
  • 3.25 milliliters vegetable stock
  • 3 tablespoons mint (fresh chopped, plus a few sprigs to garnish)
  • 3/4 pound white fish fillet (skinned and cubed)
  • 1 lemon zest (and juice)
  • 1 tablespoon cornstarch
  • 1 ounce sesame seeds
  • 1/3 cup sour cream
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    Directions

    1. To make the soup, heat 1 tbsp of the oil in a large pan and sauté the onion and garlic for 6-7 mins. Add the artichokes and spinach and cook gently until the spinach begins to wilt. Add the vegetable stock and season with salt and freshly ground black pepper and bring to a boil. Reduce the heat and simmer for 5 mins. Stir in the chopped mint and remove from the heat. Use and immersion blender to purée.
    2. To make the fish, sprinkle the cubed fish with half the lemon juice and season with a little salt. Mix together the cornstarch and sesame seeds on a flat plate and roll the fish cubes in the mixture to coat. Heat the rest of the oil in a large frying pan and brown the fish cubes over medium-high heat for about 5 mins until cooked through.
    3. Gently heat the soup and stir in the sour cream, remaining lemon juice and half the lemon zest. Adjust the seasoning to taste. Serve in warmed bowls with the fish cubes and garnish with the rest of the lemon zest and mint sprigs.
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    NutritionView More

    320Calories
    Sodium5% DV110mg
    Fat35% DV23g
    Protein39% DV20g
    Carbs3% DV9g
    Fiber12% DV3g
    Calories320Calories from Fat210
    % DAILY VALUE
    Total Fat23g35%
    Saturated Fat4.5g23%
    Trans Fat0g
    Cholesterol60mg20%
    Sodium110mg5%
    Potassium690mg20%
    Protein20g39%
    Calories from Fat210
    % DAILY VALUE
    Total Carbohydrate9g3%
    Dietary Fiber3g12%
    Sugars2g4%
    Vitamin A110%
    Vitamin C30%
    Calcium20%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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