Zuppa di Mare
You’ll be combining pieces of leftover baked halibut with chopped shrimp in a tomato, red wine and broth base. Add fresh onion, fennel, celery and peppers, along with Italian spices and capers to complete the final touches on this dish.
Throw together a nice green salad to add to the mix and a piece of fresh fruit as a finish. Fantastico!
Grocery List: Zuppa di Mare
Zupa di Mare and Salad
Produce
garlic (if needed)
1 yellow onion
1 fennel bulb
celery (if needed)
red or green leaf lettuce (if needed)
cucumber (ifneeded)
one 6 inch zucchini
red bell pepper (if needed)
green bell pepper (if needed)
6 oz. cremini mushrooms
cherry tomatoes (if needed)
2 nectarines
Canned/Dried Foods
one 32 oz. box low sodium veggie broth.
one 28 oz. can no-salt chopped tomatoes
you can substituted two 15 oz. cans
thyme leaves(if needed)
dry basil leaves(if needed)
oregano leaves(if needed)
dry rosemary leaves (if needed)
bay leaf(if needed)
red wine to cook with(if needed)
Frozen Foods
Frozen cooked or raw, shelled and deveined shrimp (if no fresh shrimp available)
Meat/Fish and Poultry
4 oz. fresh raw or cooked, shelled and deveined shrimp (buy frozen if no fresh available)
Chilled Foods/ Dairy
Additional Items
loaf of Artisan bread or whole grain rolls
Nutritional Value Zuppa di Mare and Salad
Nutritional Analysis
Zuppa di Mare Soup
Per Serving
Calories: 460
Protein: 22 g
Carbohydrates: 48 g
Total Fat: 18 g
(Saturated Fat: 1.5 g
Dietary Fiber: 12 g
Cholesterol: 95 g
Sodium: 380mg
% calories from fat: 37 %
Two Cups soup and 1 slice artisan bread with dressed side salad and 1/2 a nectarine.
Side Salad
Nutritional Analysis
Per Serving
Calories: 210
Protein: 19 g
Carbohydrates: 62 g
Total Fat: 3 g
(Saturated Fat:3 g
Dietary Fiber: 13 g
Cholesterol: 0 mg
Sodium: 20 mg
% calories from fat: 12.8%
1 side salad with 2 T. low fat dressing
Totals
Per Serving
Calories: 590
Protein: 46 g
Carbohydrates: 99 g
Total Fat: 15 g
(Saturated Fat: 4 g
Dietary Fiber: 24 g
Cholesterol: 95 mg
Sodium: 420 mg
% calories from fat: 22.9 %
