Description
Bring the vibrant flavors of the Mediterranean coast to your table with this wholesome, light, and nutrient-dense fish soup. Combining tender white fish, fresh aromatic fennel, and a savory tomato-based broth, this one-pot meal is perfect for a quick yet sophisticated weeknight dinner. It is clean, comforting, and packed with healthy Mediterranean heart-smart ingredients that deliver sunshine in every spoonful.
Ingredients
1 lb firm white fish (cod, halibut, or sea bass), cut into bite-sized chunks
2 tablespoons extra-virgin olive oil
1 large onion, finely diced
3 cloves garlic, minced
2 medium carrots, sliced into thin rounds
1 fennel bulb, thinly sliced
1 can (14 oz) fire-roasted diced tomatoes
4 cups high-quality vegetable broth
1/2 teaspoon smoked paprika
1 teaspoon dried oregano
Fresh parsley for garnish
Lemon wedges for serving
Instructions
Heat the olive oil in a large soup pot or Dutch oven over medium heat.
Add the diced onion, carrots, and sliced fennel, sautéing for 6–8 minutes until softened.
Add the minced garlic and smoked paprika, stirring constantly for 1 minute.
Pour in the diced tomatoes and vegetable broth, then bring to a gentle boil.
Reduce heat and simmer for 10 minutes to allow flavors to meld.
Gently slide the fish chunks into the simmering broth and cook for 5–7 minutes until opaque and flaky.
Turn off the heat, stir in a fresh squeeze of lemon juice and chopped parsley, and serve immediately.
Notes
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop to prevent the fish from breaking down. You can add extra greens like spinach or kale during the last minute of simmering for more nutrition.
- Prep Time: 15
- Cook Time: 25
- Category: Recipes
- Method: Stovetop simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 285
- Sugar: 7g
- Sodium: 650mg
- Fat: 9g
- Saturated Fat: 1.5g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 65mg