Mediterranean Fish Soup: A Light, Hearty, and Flavorful Meal
There is something truly special about a simple bowl of soup, especially one that tastes as fresh and vibrant as this Mediterranean Fish Soup. It’s a light yet hearty meal that celebrates the clean flavors of the sea and the abundance of fresh vegetables. With tender chunks of flaky white fish, a savory tomato broth, and plenty of aromatic herbs, this soup is a perfect balance of comforting and healthy. It’s a quick and easy recipe that is perfect for a weeknight dinner and is guaranteed to become a new favorite in your kitchen.
Why I love This Recipe
I’m a huge fan of meals that are both delicious and wonderfully healthy, and this soup is a shining example. What I love most is how quickly it all comes together. The vegetables are sautéed, the broth is simmered, and the fish cooks in just minutes. It’s a one-pot meal, which means minimal cleanup and maximum flavor. I also appreciate the simplicity of the ingredients—they are all easy to find and come together to create a dish that feels far more complex than it is. The fresh lemon juice at the end is a game-changer, adding a bright and zesty flavor that elevates the entire soup.
Ingredients
- 1 lb (450g) white fish (cod, halibut, or sea bass), cut into chunks
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, chopped
- 1 (14 oz) can diced tomatoes
- 4 cups fish or vegetable broth
- 1 tsp paprika
- 1/2 tsp chili flakes (optional)
- Salt & pepper to taste
- Juice of 1/2 lemon + lemon wedges to serve
- Fresh parsley, chopped
Swaps and Notes
- Fish: This recipe is perfect for any firm, white fish. Cod, halibut, and sea bass are great choices as they hold their shape well. You can also use other seafood like shrimp, scallops, or even salmon for a different flavor profile. Just be sure to adjust the cooking time as needed.
- Broth: Fish broth is the most traditional choice for a seafood soup, but vegetable broth works just as well and is easier to find. A low-sodium broth would be a good choice if you’re watching your salt intake.
- Vegetables: This recipe uses a classic mirepoix of onion, carrots, and celery, along with bell pepper. You can also add other vegetables like diced potatoes, fennel, or a handful of spinach at the end.
- Spices: The paprika adds a wonderful smoky flavor, and the chili flakes add a nice kick. You can adjust the amount of chili flakes to your personal taste. Other great herbs for this soup include fresh dill or dried oregano.
- Lemon Juice: The lemon juice is a crucial finishing touch. The acidity brightens the flavors and balances the richness of the broth. Don’t skip this step!
List of Steps for the Recipe
- Sauté the Veggies: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, celery, and bell pepper. Sauté for 5−7 minutes, stirring occasionally, until the vegetables have softened. Add the minced garlic and cook for another minute until it is fragrant.
- Add Broth & Spices: Stir in the can of diced tomatoes, the fish or vegetable broth, the paprika, chili flakes (if using), salt, and pepper. Bring the soup to a simmer and let it cook for about 10 minutes to allow all the flavors to meld together.
- Add the Fish: Gently add the fish chunks to the simmering soup. You want to make sure the broth covers the fish. Let the soup simmer, uncovered, for 6−8 minutes, or until the fish is opaque and cooked through. Be careful not to overcook the fish!
- Finish the Soup: Remove the pot from the heat. Stir in the fresh lemon juice and most of the chopped fresh parsley.
- Serve: Ladle the soup into bowls. Garnish with a lemon wedge and more fresh parsley if desired. Serve immediately.
Tips for Success
- Don’t Overcook the Fish: Fish cooks very quickly, especially in a hot broth. The fish is ready when it is opaque and flakes easily with a fork. Overcooking will make it dry and rubbery.
- Use a Good Quality Broth: A good quality fish or vegetable broth is the key to a flavorful soup. It will provide a great base for all the other ingredients.
- Cut Fish Evenly: Make sure you cut your fish into similar-sized chunks. This ensures that they all cook at the same rate, so you don’t end up with some that are undercooked and some that are overcooked.
- Add Lemon at the End: Adding the lemon juice at the end is crucial. The heat can diminish the bright flavor of the lemon, so adding it just before serving ensures a zesty finish.
Serving Suggestions and Pairings
This Mediterranean Fish Soup is a complete meal on its own. For a heartier meal, serve it with some warm, crusty bread for dipping. A simple green salad would also be a perfect complement to the fresh flavors of the soup.
For a drink pairing, a crisp white wine like a Sauvignon Blanc or a light-bodied Rosé would be a perfect complement to the savory and fresh flavors of the fish and vegetables.
Nutritional Information
(Please note that this is an estimate and will vary based on specific brands and portion sizes)
This is a healthy, low-calorie, and nutrient-rich meal. It’s a great source of lean protein from the white fish and provides a variety of vitamins and fiber from the fresh vegetables. It’s a delicious and satisfying meal that is also great for a balanced diet.
Storage and Leftover Tips
Leftovers of this soup can be stored in an airtight container in the refrigerator for up to 2-3 days. When reheating, it is best to do so gently on the stovetop. Be aware that the fish may become a little overcooked when reheated. For the best result, it is best to make the soup fresh and add the fish just before serving.
Final Thoughts
This Mediterranean Fish Soup recipe is a timeless classic that showcases the beauty of simple, effortless cooking. It’s a go-to for its deep flavor, quick preparation, and healthy appeal. I hope you enjoy this easy and delicious soup. Let me know in the comments how you and your family enjoyed it!
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