Seafood Soup

Ingredients

• Coconut oil

  2 tbsp or 27g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  4 clove or 12g

• Carrots

  Raw

  2 large or 144g

• 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

  2 cup or 490g

• 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

• Basil

  Spices, dried

  2 tsp, ground or 3g

• Oregano

  Spices, dried

  2 tsp, ground or 4g

• Bay leaf

  Spices

  1 tsp, crumbled or 0.6g

• Shrimp

  Crustaceans, mixed species, raw

  8 oz or 227g

• Squid

  Mollusks, mixed species, raw

  8 oz or 227g

• Lemon juice

  Raw

  1 lemon yields or 47g

• Mushrooms

  White, raw

  3 cup, pieces or slices or 210g

• Coconut cream

  Nuts, raw (liquid expressed from grated meat)

  ½ cup or 120g

• Cod

  Fish, atlantic, raw

  8 oz or 227g

• Lime juice

  Raw

  1 lime yields or 44g

• Scallions

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

  4 medium or 60g

• Parsley

  Raw

  4 tbsp or 15g

Directions

1. Warm the coconut oil in a large soup pot over medium heat. Add the chopped onion and crushed garlic; cook, stirring, until fragrant and translucent, 3–5 minutes.
2. Stir in the chopped carrots and celery and cook until starting to soften, about 5 minutes.
3. Add the vegetable broth, water, and tomato sauce. Season with about half the salt and half the black pepper, plus the red pepper flakes, thyme, basil, oregano, and the bay leaf. Bring to a boil, then reduce to a gentle simmer and cook for 30 minutes.
4. Meanwhile, peel and devein the shrimp. Cut the squid into 1/2-inch pieces. Toss both with the lemon juice and set aside while the broth simmers.
5. Stir in the mushrooms and coconut cream; return to a gentle simmer.
6. Add the cod and simmer gently until opaque and beginning to flake, about 8–10 minutes. Break into large pieces with a spoon.
7. Add the shrimp and simmer 3 minutes, then add the squid and cook 2 minutes more. Taste and adjust with the remaining salt and black pepper as needed.
8. Turn off the heat. Stir in the lime juice, then garnish with sliced scallions and chopped parsley. Discard the bay leaf before serving.