Light fish soup

A fragrant, comforting fish soup in the Mediterranean style: white fish, tomato, fennel and saffron. High in protein and light, it warms the evening with its taste of the sea.

Preparation: 20 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 224 kcal · 37 g protein · 8 g carbohydrate · 5 g fat

Ingredients

• 600 g of white fish
• 1 tin of tomatoes, chopped
• 1 bulb of fennel
• 1 onion
• 2 cloves of garlic
• 1 pinch of saffron
• 1 tbsp olive oil

Method

1. Sweat the onion, garlic and fennel.
2. Add the tomatoes, saffron and water, and simmer for 15 minutes.
3. Add the fish in chunks and poach for 8 minutes.
4. Serve with croutons or a lightened rouille.

Nutritional benefits

White fish provides lean protein that suits a cholesterol-conscious diet, while fennel and tomato add fibre, antioxidants and freshness. This Mediterranean soup-meal is filling but light, with no cream and no frying. Saffron gives it its characteristic colour and aroma. Naturally gluten-free.

Variations and substitutions

• With several kinds of fish and seafood (bouillabaisse style).
• Blended for a smooth soup.
• With potatoes for a more hearty dish.
• Spiced up with chilli or rouille.

Storage and making ahead

Keeps for 2 days in the fridge; the broth freezes well (add the fish when reheating).

💡 Good to know

Add the fish at the end of cooking and poach it gently: it stays tender and does not fall apart in the soup.

Read more

Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: white fish · tomatoes · fennel · onion · garlic.

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