Fish tea

This zesty Caribbean classic proves that healthy dishes don’t need to be dull. The fast prep means you’ll have a homemade meal on the table in short order. Enjoy this soup year-round by subbing in seasonal vegetables and seafood.

• 1 celery stalk, quartered
• 1 carrot, diced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1-in. ginger root, grated
• 1/2 tsp. ground allspice
• 2 sprigs fresh thyme
• 1 fish stock cube, dissolved in 1 c. water
• 1 red pepper, seeded and chopped
• About 2 oz. okra, cut into 1 in. chunks
• 1 small green banana or plantain, 3.5 oz., cut into slices
• 1 summer squash or zucchini, about 7 oz., chopped
• 4-6 scallions (spring onions), chopped
• 1 Scotch bonnet pepper, halved
• 7 oz. red snapper fillets, cut into chunks

Place the celery, carrot, bay leaf, garlic, ginger, allspice, thyme and fish stock in a pan. Bring to a gentle boil, cover, then turn down the heat and simmer for 5 minutes.

Add the red pepper, okra, green banana and summer squash. Cook for an additional 5 minutes.

Add the scallions and Scotch bonnet pepper; stir. Finally, add the red snapper chunks and cook for 3 to 4 minutes longer. Discard the bay leaf and serve.

2 servings 

Serving size: 1 scant cup

Calories 241

Total fat 3.1g 

Saturated fat 0.6g

Sodium 150mg

Total carbohydrate 25.7g

Dietary fiber 7.7g

Total sugars 12.5g

Protein 23.8g

Adapted from diabetes.org.uk
Published August 2022.