Easy Weeknight Spicy Cajun Fish Soup

9 Mar

A certain four letter word has been sitting on my To-Do list for over a month now.  No, my cookbooks have not been sitting idle.  My belly has been very full.  My camera has seen the light of day.  But alas, I have not had the time or energy to BLOG my most recent culinary adventures with you.  That’s about to change…

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Although I’ve been spending some time in the kitchen, cooking has largely taken a backseat to convenience meals (e.g. awfully bland and boring frozen lasagna– so shameful) and breakfast-for-dinner.  Part of it is poor planning, most of it is laziness.  Even dietitians have their rough spells!

Tonight I made up for all (correction: several) of my subpar dinners over the past month.  Stored on my rarely-used Pinterest account for half a year now, this recipe for a spicy fish soup is ‘souper’ easy and requires very little prep.  Perfect for a Friday evening when all you want to do is lounge on the couch and catch up on missed episodes of Top Chef.

The only perishable ingredient required, excluding onion and garlic, is a green pepper.  The green chiles and diced tomatoes can be kept on hand in the pantry, and you can use frozen fish and shrimp (transfer to the fridge the night before to thaw).  Within 30 minutes of stepping in the door, I had a piping hot bowl of soup on the table that was hearty, delicious, nutritious, and did I mention easy?!?  A new staple dish to add to the repertoire.

It’s Nutrition Month, so I’m going to make a concerted effort to blog more often.  Hold me to it!  In the meantime, I better return to my To-Do list…

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Spicy Cajun Fish Soup

(adapted from Allrecipes.com)

This soup is only mildly spicy so feel free to add heat with cayenne, chili flakes, or hot chili sauce (e.g. tabasco).  Adding the green pepper near the end of cooking means that it retains its colour and texture.

1/2 tbsp canola oil
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon chili powder
1.5 cups water
1 can (4 oz/127mL) chopped green chiles
1 tsp ground cumin
1 can (28 oz) diced tomatoes, undrained (preferably no-salt-added)
1 green bell pepper, chopped
1 cup shrimp
1 lb halibut or other white fish, cut into 1-2″ chunks
Salt to taste

  1. Heat oil over medium heat in a large saucepan.  Add onions and saute, stirring often, for about 5 minutes.  Add the garlic and chili powder and cook, stirring, for another 2 minutes
  2. Add the water, chopped green chillies (entire contents of can), cumin, and diced tomatoes.  Bring to a boil, then reduce heat to low and simmer covered for 20 minutes
  3. Add the green pepper, shrimp and halibut. Return to a boil, then reduce heat to low, cover and simmer for another 5 minutes.

Makes 4 servings. Per serving: 225 kcal, 13 g CHO, 3 g fibre, 4.5 g fat (0.5 g saturated), 30 g protein, 180 mg sodium.

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3 Responses to “Easy Weeknight Spicy Cajun Fish Soup”

  1. Janelle Long March 24, 2013 at 5:03 pm #

    Made this over the March Break while up in cottage country. It was absolutely delicious! Couldn’t find canned chopped chillies, so used fresh green chillies (minus the seeds). Didn’t have halibut, so used shrimp and scallops. Mmm…Mmm…Good!

    • lisa March 24, 2013 at 5:35 pm #

      Nice to hear from you, Janelle! I’m glad you enjoyed the dish.

      I’ve been looking for ways to sneak legumes into main dishes for Grayson but it seems that you’re already doing what most recommend! Using red lentils in a pureed soup is an avenue worth trying since they fall apart and don’t have a strong flavour. I came across this lentil Shepherd’s pie the other day which might also work– you could mix lentils with ground meat, and use a sweet potato topping for extra nutrients: http://pennilessvegetarianuk.wordpress.com/2013/03/19/shepherdess-pie-with-champ-and-a-cornmeal-crust-vegan/

      • Janelle Long March 25, 2013 at 9:01 am #

        Oh that sounds great! Meat and lentils with the sweet potato instead of white – perfect! It’s on the menu for this Easter weekend. Thanks again, Lisa. Keep cooking cause we’re on a mission to pack as much goodness into every meal. I enjoy every ounce of your inspiring ideas!

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