This mediterranean fish soup recipe will reminds you in the warmth of the Mediterranean and the right soup to increase intake of fish in your diet. This dish is rich in protein, antioxidants, vitamin B complex, and diverse minerals, are also low fat content.
Mediterranean Fish Soup Ingredients:
- ½ teaspoon saffron strands (soaked in 2 tablespoons hot water)
- 2 teaspoons olive oil or canola oil
- 2 pieces large onion, thinly sliced
- 1 stalk leek, chopped
- 4 cloves garlic, finely chopped
- 1 bay leaves, torn to pieces
- ½ teaspoon dried marjoram
- 1 teaspoon grated orange rind
- 2 tablespoons white wine (dry white wine)
- 1 large red bell pepper, cut into pieces the size of a bribe
- 125 ml tomato passata (puree tomato)
- 500 g ripe tomatoes, chopped
- 500 ml fish or vegetable broth low salt
- 2 tablespoons paste (concentrate) with no added salt tomatoes
- 1 teaspoon soft brown sugar
- 500 g fish fillet without skin and bones, cut into the size of a bribe
- 3 tablespoons chopped parsley
- 4 slices whole wheat bread
Mediterranean Fish Soup Directions:
- Heat oil in a saucepan over low heat. Place the onion, leek, garlic, bay leaves, marjoram. Cover the saucepan, cook and shake pan occasionally until onions wilt. Add grated orange rind, white wine, peppers and tomatoes, cover pan and cook for about 10 minutes.
- Mix in the tomato paste, fish stock, tomato passata, sugar, saffron (with water) into the pot. Stir, heat to boiling, reduce heat cook, uncovered, about 15 minutes.
- Put the fish meat into the soup, cover the pan and cook for 8 minutes, or until tender. Add half the parsley, season with crushed black pepper. Sprinkle soup with remaining parsley before serving.
- Warm the bread, then serve with soup.
Preparation: 30 minutes
Cooking Time: 45 minutes
Number of servings: 4
The amount of nutrients per serving: Energy 1594 kJ (381 Cal); Fat 6.4 g Saturated Fat 1.1 g Protein 34.4 g Carbohydrates 40.2 g Fiber 8.4 g, Cholesterol 54 mg;