Soups

When the winter arrivals, nothing better than soups to warm up the temperature. Check out, then, the easiest and most delicious recipes for you to make at home without spending a lot and with a lot of practicality. They are soups with vegetables, meats, creamy and there are still those that help you in the diet.

Baked Halibut with Salsa Verde
Makes 4 servings
Ingredients
1 1/2 pounds halibut steak
1 teaspoon olive oil, preferably extra-virgin
Salt & freshly ground black pepper to taste
Salsa verde
1 1/2 tablespoons olive oil, preferably extra-virgin
2 tablespoons very finely chopped fresh parsley, preferably Italian flat-leaf
1 tablespoon minced shallots
1 1/2 teaspoons capers, rinsed and chopped
1 small clove garlic, minced
1 teaspoon fresh lemon juice
1/2 teaspoon anchovy paste
Instructions
To bake halibut:

1. Preheat oven to 300°F.
2. Set halibut on a large sheet of aluminum foil, drizzle with oil and
   season with salt and pepper. Bring together sides and ends of foil and
   seal into a tent, leaving an air space on top. Transfer tent to a large baking dish or baking sheet.
   Bake until the interior of the fish is opaque, 15 to
   20 minutes.
   To make salsa verde:
3. Combine oil, parsley, shallots, capers, garlic, lemon juice and
   anchovy paste in a small bowl. Season with salt and pepper.
4. Divide baked halibut into 4 medallions. Spoon a little salsa verde
   on top of each portion and serve.
   Nutritional Information:
   200 calories
   9 total fat (1 g sat)
   41 mg cholesterol
   1 g carbohydrate
   27 g protein
   0 g fiber
   155 mg sodium
   Cumin-Crusted Sea Bass
   4 servings
   Ingredients
   1 Tbsp. cumin seeds
   1/2 tsp. kosher salt
   1/4 tsp. freshly ground black pepper
   1 lb. sea bass fillets, skinned and cut into 4 pieces
   1/2 Tbsp. olive oil
   1-1/2 Tbsp. chopped fresh parsley
5. 
   Lemon or lime wedges
   Instructions
6. Preheat oven to 375 degrees F.
7. In a dry skillet, toast cumin seeds over medium heat, stirring, until fragrant, 2 to 4 minutes.
   Transfer to a bowl to cool.
8. With a spice grinder or mortar and pestle, grind cumin seeds, salt and pepper into a fine
   powder. Rub spice mixture on both sides of bass.
9. In a large ovenproof skillet, heat oil over medium-high heat. Add bass and
   cook until browned, 2 to 3 minutes per side.
10. Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7 minutes. Sprinkle
    with parsley and serve immediately, with lemon or lime
    wedges.
    Nutritional Information:
    130 calories
    4 total fat (1 g sat)
    47 mg cholesterol
    1 g carbohydrate
    21 g protein
    0 g fiber
    345 mg sodium
11. 
    Fillet of Sole with Spinach & Tomatoes
    4 servings
    Ingredients
    12 cups spinach (1 1/4 lbs.), trimmed and washed thoroughly
    2 cloves garlic, minced
    salt & freshly ground black pepper to taste
    1 lb. sole fillets
    4 small plum tomatoes, sliced
    Instructions
    Preheat oven to 400 degrees F. Prepare 4 pieces of parchment paper or aluminum foil for
    papillotes. Put spinach, with water still clinging to its leaves, into a large pot. Cover; steam the
    spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain;
    when cool enough to handle, press out excess liquid.
    Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.
    Place one quarter of the spinach mixture in the center of one half of
    each opened paper heart. Lay a sole fillet over the spinach and arrange tomato slices over the
    sole. Season with salt and pepper. Seal the packages and place them on a baking sheet. Bake for
    10 to 12 minutes, or until the packages are puffed. (You may want to open one package to check
    that the fish is opaque.) Transfer the packages to
    individual plates; let each diner open his or her own package.
    Nutritional Information:
    156 calories
    2 g fat mono
    55 mg cholesterol
    9 g carbohydrate
    27 g protein
    231 mg sodium
12. 
    Mediterranean Roasted Fish
    4 servings
    Ingredients
    2 tsp. olive oil
    1 large onion, thinly sliced
    3 Tbsp. dry white or red wine
    2 cloves garlic, finely chopped
    1 14-oz. can whole tomatoes, drained and coarsely chopped
    8 imported black olives, such as Kalamata, pitted and coarsely chopped
    1/4 tsp. dried oregano
    1/4 tsp. grated orange zest
    salt & freshly ground black pepper to taste
    1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut,
    mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions
    Instructions
    Preheat oven to 450 degrees. In a large nonstick skillet, heat oil over medium-high heat. Add
    onions and sauté until lightly browned, about 5 minutes. Add wine and garlic; simmer for 30
    seconds. Stir in tomatoes, olives, oregano and orange zest. Season with salt and pepper.
    Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon
    the tomato mixture over the fish. Bake for about 15 minutes, or until the fish fillets are opaque in
    the center.
    Nutritional Information:
    166 calories
    9 g fat mono
    47 mg cholesterol
    21 g protein
    116 mg sodium