Explore the coast of Italy with regional fish soup

Fish Soup (Zuppa di Pesce) is a perfect soup to brighten any table.

Every coastal town in Italy has its own fish soup based on the types of fish found in that area.

This is an aromatic soup that is a meal in itself.

For this quick meal, one type of fish and some shell fish work well. Of course, the fresher the fish the better. I have chosen grouper because it is a firm fish that cooks well and is readily available.

Any type of non-oily fish that will hold its shape when cooked can be used.

Any type of beans can be used.

Zuppa Di Pesce (Italian Fish Soup)

Serves 2

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.

2 teaspoons olive oil

1 cup onion, sliced

1 celery stalk, sliced (about 1/2 cup)

1 carrot, sliced (about 1/2 cup)

1 clove garlic, crushed

1 anchovy fillet

Several parsley sprigs (about 1/4 cup)

1 cup dry white wine

1 cup clam juice

1/2 pound plum tomatoes, chopped (about 1 1/2 cups)

1/2 pound clams (yields 1/4 pound clam meat)

1/2 pound grouper, cut into 3-inch pieces

Salt and freshly ground black pepper

2 slices country-style whole grain bread

Hot pepper sauce

Heat olive oil in a large saucepan over medium-high heat. Add onion, celery, carrot, garlic, anchovy and parsley. Gently saute the ingredients until the onion turns a golden color, about 5 minutes. Do not let the vegetables burn. Carefully stir in wine, clam juice and tomatoes. Simmer gently for 5 minutes to reduce the liquid. Scrub clam shells. Add clams in their shells and fish. Season with salt and pepper to taste. Bring the soup to a simmer, lower the heat and cook, gently, for 5 minutes. Check the seasoning and add more, if necessary. Serve in large soup bowls with bread on the side, passing the hot pepper sauce to use as desired.

Per serving: 405 calories, 8 g fat, 1.3 g saturated, 85 mg cholesterol, 45 g protein, 31 g carbohydrates, 6 g fiber, 630 mg sodium. Exchanges/Choices: 1 starch, 3 vegetables, 5 lean mat, 1/2 fat

Romaine and Bean Salad

Serves 2

1/2 10-ounce bag washed, ready-to-eat romaine lettuce

1/2 cup cannellini beans

2 tablespoon oil and vinegar dressing

Place lettuce and beans in a salad bowl and toss with the dressing.

Per serving:145 calories, 8 g fat, 1.3 g saturated, 0 mg cholesterol, 5 g protein, 13 g carbohydrates, 4 g fiber, 125 mg sodium. Exchanges/Choices: 1 carbohydrate, 1 1/2 -fat.