The 5-2 Challenge. A Glass of Wine. Spicy Mediterranean Seafood Soup

Spicy Mediterranean Seafood Soup

Seven weeks into the 5-2 challenge and I’m still exploring new ways to add flavour to my low calorie meals. This week the spotlight is shining on wine.  One glass of dry white wine yields 121 calories. Incorporated into a recipe that feeds four, a glass of wine will boost the calorie value of any meal by a manageable 30 or so calories per serve.

Today’s 5-2 offering is a Spicy Mediterranean Seafood Soup. Incredibly fragrant and delicious at only 270 calories per serve. My family raved about it. Of course they ate their soup with toasted ciabatta. A luxury that was not afforded to me. I’m not complaining though. I was able to enjoy half a glass of white wine. A fast day first.

Here is the breakdown of my latest fast day on a plate.

1 cup  tea
2 egg omelette
Spicy Mediterranean Seafood Soup
½ glass white wine
1 cup tea
Total Calories


Spicy Mediterranean Seafood Soup

Serves 4 (270 Calories per serve)

1 tablespoon olive oil (120 calories)
1 leek, white part only, finely sliced and washed (27 calories)
2 sticks celery, sliced (17 calories)
2 cloves garlic, crushed (8 calories)
1 bulb fennel, finely sliced (33 calories)
1 teaspoon dried chillies (1 calorie)
1 x 400 grams tin chopped tomato (32 calories)
1 glass dry white wine (121 calories)
2 cups fish stock or chicken stock (40 calories)
500 grams white fish fillets, blueye, flathead or snapper, sliced into 3 cm chunks (41o calories)
300 grams green king prawns, deveined with tails intact (246 calories)
1/3 cup roughly chopped flat-leaf (italian) parsley (10 calories)
finely grated zest of 1 lemon and 2 tablespoons juice (8 calories)

HEAT oil in a heavy based saucepan over medium heat. Add leek  celery, garlic and fennel and cook for 10 minutes or until vegetables are soft. Add died chillies, tomato, wine and stock and bring to the boil.
REDUCE heat and simmer for 20 minutes. Add fish and prawns. Simmer for a further 10 minutes until seafood is just cooked.
GENTLY stir through parsley, lemon zest and lemon juice, reserving a little parsley and zest to garnish, if desired. Season to taste.

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9 Responses to The 5-2 Challenge. A Glass of Wine. Spicy Mediterranean Seafood Soup

  1. Wow! Looks great!!! I need to buy some shrimp! Lovely photo!

  2. Eelsha says:

    Once I heard about the recipe it got in my head and had to cook it. The dish lived up to my expectations and all the family enjoyed it. We did have it with bread and that was enough for the evening.

  3. Jacquie says:

    This is a great website & blog. Well done Paddington Foodie!

  4. joc2014 says:

    I love this soup! The flavour is fantastic. And 5:2 too! Thank you.

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