Seafood Soup

Ingredients

• Coconut oil

  4 tbsp or 54g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  4 clove or 12g

• Carrots

  Raw

  3 medium or 183g

• Celery

  Raw

  4 stalk, medium or 160g

• Vegetable Broth

  From bouillons. Low sodium

  4 cup or 960g

• Water

  Plain, clean water

  2 cup or 473g

• Tomato sauce

  No salt added

  1 ½ cup or 368g

• Cod

  Fish, atlantic, raw

  10 oz or 284g

• Squid

  Mollusks, mixed species, raw

  8 oz or 227g

• Shrimp

  Crustaceans, mixed species, raw

  8 oz or 227g

• Coconut cream

  Nuts, raw (liquid expressed from grated meat)

  ½ cup or 120g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  4 medium or 60g

• Mushrooms

  White, raw

  ½ lb or 227g

• Limes

  Raw

  1 fruit or 67g

• Lemons

  Raw, with peel

  1 fruit without seeds or 108g

• Salt

  Table

  1 tbsp or 18g

• Pepper

  Spices, black

  2 tsp or 4g

• Crushed red pepper flakes

  2 tsp or 0.6g

• Thyme

  Spices, dried

  1 tsp, leaves or 1g

• Dill

  Fresh

  1 tsp or 0.2g

• Bay leaf

  Spices

  1 tsp, crumbled or 0.6g

• Basil

  Spices, dried

  2 tsp, ground or 3g

• Oregano

  Spices, dried

  2 tsp, ground or 4g

• Parsley

  Raw

  ¼ cup or 15g

Directions

1. Heat 2 tablespoons of coconut oil in a soup pot over medium heat. Add the chopped onions and crushed garlic, cooking until fragrant.
2. Add the chopped carrots and celery, cooking until tender.
3. Pour in the vegetable broth, water, and tomato sauce. Bring to a boil, then reduce to a simmer for 30 minutes, seasoning as desired.
4. Peel the shrimp and cut the squid into 1/2 inch pieces, marinating in lemon juice to prevent rubberiness.
5. Add the chopped mushrooms and coconut cream to the soup, returning to a simmer.
6. Add the cod, breaking it into smaller pieces after 10 minutes of cooking.
7. Simmer the shrimp for 3 minutes, then add the squid, cooking for an additional 2 minutes.
8. Turn off the heat, add lime juice, and garnish with green onion and parsley. Remove bay leaves before serving.