Mediterranean Fish Soup
Mediterranean fish soup recipe is a healthy bowl of comfort food, that can be ready to enjoy in just 30 minutes. Packed with protein rich seafood, nutritious vegetables and fresh herbs, this soup is both flavourful and warming.
Print
Pin
Save
Servings: 4
Calories: 355kcal
Equipment
- chopping board
- Kitchen knife
- large soup pan
- weighing scales
- Measuring jug
- measuring spoons
Ingredients
- 3 tablespoon extra virgin olive oil
- 1 onion (diced)
- 1 carrot (diced)
- 2 stalks celery (diced)
- 1 courgette (zucchini) (soft core removed and discarded, diced)
- 1 red bell pepper (deseeded and diced)
- 3 cloves garlic (crushed)
- ½ teaspoon cayenne pepper
- 1 teaspoon smoked paprika
- 125 ml white wine
- 800 g canned chopped tomatoes (2 x 400g (14oz) cans)
- 750 ml fish or chicken stock
- 1 teaspoon sea salt
- 2 bay leaves
- 1 teaspoon dried oregano
- 250 g white fish of choice (cut into cubes)
- 200 g fresh king prawns (shrimps)
- 3 tablespoon freshly chopped basil
- 3 tablespoon freshly chopped parsley
- 1 lemon (cut into wedges, to serve)
Instructions
- Heat the olive oil in a large soup pan over medium heat. Add the onion, carrot and celery and cook for 5 minutes.
- Now add the courgette, red pepper, garlic, cayenne pepper and smoked paprika and sauté for a further 2 minutes.
- Pour in the white wine, turn up the heat to medium high and reduce for 3 minutes.
- Add the canned tomatoes, chicken stock, bay leaves and oregano and cook for 5 minutes.
- Now add the white fish and prawns and cook for 4-5 minutes until the seafood is just cooked through and the prawns are cooked and pink.
- Stir through the freshly chopped basil and parsley, and serve the soup immediately with a wedge of fresh lemon.
Notes
I used fresh seafood, if using frozen seafood that is absolutely fine, you will just need to cook it a little longer so it has time to defrost and cook in the soup, around 6-7 minutes.
I add a wedge of lemon when serving this soup, so that everyone can squeeze some fresh lemon juice into their soup.
You can reheat leftovers, but I recommend removing the seafood first, then warming the soup to piping hot, before adding the seafood back in and gently heating it up. This is the best way to reheat the soup and avoid overcooking the fish and prawns.
Nutrition Facts
Mediterranean Fish Soup
Amount Per Serving
Calories 355
Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 96mg32%
Sodium 1502mg65%
Potassium 1301mg37%
Carbohydrates 26g9%
Fiber 5g21%
Sugar 13g14%
Protein 26g52%
Vitamin A 4727IU95%
Vitamin C 77mg93%
Calcium 160mg16%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
• Please note that the nutrition information provided above is approximate and meant as a guideline only •
Tried this recipe? We'd love to see your photos!Mention @lostinf00d or tag #lostinfood!
Share on Facebook