Dick LEE - Fish Soup with Assorted Vegetables Many people like to eat fish because they are smooth and low in fat. Fish and seafood are rich in protein and omega-3 fatty acids which is beneficial to heart health. The American Heart Association recommends a person should eat fish twice per week, especially salmon and mackerel. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried. Under the general principle of maintaining a healthy diet, we should eat a wide variety of food. Certain seafood like cuttlefish, squid and prawn contains a higher level of cholesterol and we should limit its intake. We cannot get all the nutrients we need from one foodstuff alone, and a balanced diet is thus necessary to keep us healthy. However, people with high blood lipid level should seek advice from doctors or dietitians on the consumption of seafood. Fish is both delicious and nutritious. If you are afraid of fish bones, you may try the following fish soup with assorted vegetables. It is an easy-to-make dish with more vegetables and less meat. You can have balanced meal by serving with wild rice. Fish Soup with Assorted Vegetables ( Serves 4 ) Ingredients: Sole fillet 2 pieces (each piece to be cut into 4 - 5 small pieces) Cabbage Half a piece (about 1/2 pound), cut into sizes of 3” x 4” Tomato 2 pieces (peeled and diced) Carrot 1 piece (peeled and diced) Onion 1 piece (sliced) Potato 2 pieces (peeled and diced) Oil 1 tablespoon Ginger 2 big slices Garlic (minced) 1 teaspoon Salt A little amount Pepper A little amount Hot water 2 litres (8 cups) Cooking Method: 1. Cut sole fillets into small pieces. Marinate the pieces of sole fillets with a little amount of salt and pepper for about 1 hour. 2. Heat up oil in a big pot. Add minced garlic, onion slices and ginger. Fry them over medium heat until the onion becomes soft. 3. Add pieces of sole fillets. Fry them with minced garlic, onion slices and ginger until they turn brown. 4. Add cabbage, tomato, carrot and potato and fry them for about 1 minute. 5. Add 2 litres of hot water. Boil the water over high heat for about 3 minutes. 6. Adjust to medium or low heat. Cover the lid and boil for 45 minutes. 7. Add salt and pepper to taste. Serve the soup with vegetables and fish.