Winter is coming, and you may be finding it is harder to avoid cravings and get moving. The good news is this is completely natural-all our instincts are saying “save fat and take it easy!” What you need to do is find a way to satisfy your urge for warming, comforting foods and still be able to make progress towards your health goals. This can be accomplished with spices that increase your circulation and metabolism, as well as with soups and stews that create satiety without overloading your digestion. One of my personal favourites is this recipe I picked up in the Dominican Republic. It reminds me of warm beaches, even now when I am watching the rust and copper coloured leaves falling to the ground. For those of you in the southern hemisphere, cheers to you- enjoy the summer sun and this tropical recipe too!
Prep Time: 15 min
Cook Time: 12 min
Makes: 4-6 bowls of soup
- 2 Tbsp coconut oil, melted
- 1 Tbsp lime juice
- ¼ tsp salt
- ⅛ tsp pepper
- 1 pound skinless white fish, cut into 1 inch pieces
- ½ pound peeled and deveined medium shrimp
- 1 medium red onion, chopped
- 1 yellow bell pepper, chopped
- 1 red bell pepper, chopped
- 6 cloves garlic, minced (about 1 Tablespoon)
- 1 jalapeno pepper, seeded and finely chopped (optional)
- 2 Tbsp fresh cilantro, for garnish
- 1 14 ounce can diced tomatoes
- 4 cups broth (fish or vegetable preferred
- 1 cup unsweetened coconut milk
- 2 teaspoons dried cilantro
- ½ tsp paprika
- 1 tsp allspice
Don’t let the long ingredient list scare you- the final result is well worth the shopping trip. Plus it comes together in under 30 minutes- perfect for a weeknight dinner. This soup is so colourful and fresh, you can almost feel yourself getting healthier as you eat it. Most varieties of bell peppers start off green in color and undergo color changes during the process of maturation. These color changes can range from emerging yellow and oranges to reds and purples. As they mature, different flavonoids and carotenoids develop as well- which is why it is sometimes a good idea to splurge on these brilliant beauties. These peppers in combination with the potent antibacterial properties of onion and garlic make this soup a strong defender against cold and flu this winter.
The first step here is to get your fish ready. I chose MSC Certified Pollock, as it is what I had available, and it is also very high in protein and many important minerals. Cod, haddock, halibut, perch or any other flaky, delicate flavoured fish can work well here. If possible, use raw shrimp, as they will be more flavourful and less rubbery once added to the soup. In a medium non reactive bowl, stir together 1 tablespoon of melted coconut oil, lime juice, salt, and pepper. Then, add the chopped fish and shrimp and toss to coat. Set the bowl aside to marinade.
Chop your peppers as you prefer- small, even cubes or large, rustic chunks- as long as they are roughly the same size, and mince your garlic well. If you are in WildFit Spring, simply switch out the mature bell peppers for green ones. If you like jalepeño, make sure you chop it safely! I always manage to get the juice in my eyes, so I prefer to use a ¼ tsp of cayenne pepper instead. This give the same depth of flavour and circulation benefits without the burning sensation.
Next, in a 3-quart saucepan, heat the remaining oil over medium heat. Have your can of tomatoes open and ready and spices in a small bowl together. Add the onion, sweet pepper, garlic, and jalapeno (if using). Cook and stir 4 minutes until onion is tender but not brown. Stir in paprika and allspice for another minute until fragrant. Stir in undrained tomatoes, dried cilantro and broth, then bring to a boil; reduce heat. If you have fresh cilantro ancho/recao/culantro available, use ¼ cup instead of dried herbs. This will add a stronger, deeper, more pungent and authentic flavour. If you really don’t care for the smell or taste of cilantro- a substitute of thyme or oregano will do well.
Allow the soup to simmer uncovered for 10 minutes so the tomato juice can reduce a bit, stirring occasionally. Stir in the shrimp and fish mixture and the coconut milk. Return to a simmer and cook for another 5 minutes or until fish flakes easily with a fork and shrimp turn pink and opaque. Sprinkle with fresh cilantro to serve.
The flavours become richer in the fridge overnight. It stores well for 3 days in the fridge or 3 months in the freezer. Enjoy this taste of the tropics- until your next Caribbean holiday!
Looking for more recipes like this one? Check out our Holiday Cookbook: https://getwildfit.com/holidaycookbook/