Mediterranean-style seafood soup

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Mediterranean-style seafood soup

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  • 0:15 Prep
  • 0:35 Cook
  • 4 Servings
  • Easy

As taste member ‘Weeble’ says “Easy to cook. Delicious to eat”. This seafood soup is the perfect winter warmer.

Featured in
Low kilojoule, Nutrition information

Ingredients

  • 1 tablespoon olive oil
  • 1 large brown onion, halved, finely chopped
  • 1 red capsicum, halved, deseeded, finely chopped
  • 3 garlic cloves, crushed
  • 1 x 400g can diced Italian tomatoes
  • 375ml (1 1/2 cups) fish stock
  • Pinch of saffron threads
  • 1 dried bay leaf
  • 2 x 5cm strips lemon rind
  • 1kg skinless fish fillets, cut into 3cm pieces
  • 1/2 cup finely shredded fresh basil
  • Freshly ground black pepper

Method

  • Step 1
    Heat the oil in a large saucepan over medium heat. Add the onion and capsicum and cook, stirring, for 10 minutes or until onion softens slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
  • Step 2
    Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the boil. Reduce heat to low and simmer, covered, for 15 minutes or until soup thickens slightly.
  • Step 3
    Add the fish and cook, uncovered, for 5 minutes or until fish is just cooked.
  • Step 4
    Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately.

Nutrition

  • 1200 kj

    Energy

  • 7.5g

    Fat Total

  • 1g

    Saturated Fat

  • 3g

    Fibre

  • 47g

    Protein

  • 8g

    Carbs (total)

All nutrition values are per serve

Notes

Tip: You can use ocean perch, morwong, blue-eye trevalla, warehou or redfish fillets for this recipe as all these fish are rich in omega-3 fatty acids. To give the soup more variety, use a combination of two or three types of fish.

Low FODMAP diet tip: Make this a Low FODMAP recipe by omitting onion and garlic. You can however use garlic greens. If these can’t be purchased cook the whole garlic clove in the oil being used for the meal then remove it before cooking your food in the garlic flavoured oil.

  • Author: Tracy Rutherford
  • Image credit: Ben Dearnley
  • Publication: Australian Good Taste

Source: taste.com.au

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