Fish Soup with Tomatoes and Red Pepper-Garlic Sauce

Dairy Free
Very Healthy
Health score
100%
Fish Soup with Tomatoes and Red Pepper-Garlic Sauce
45 min.
6
666kcal

Suggestions


Welcome to a culinary delight that promises warmth and flavor - our Fish Soup with Tomatoes and Red Pepper-Garlic Sauce! This vibrant dish is not only a feast for the palate but also a nutritious option perfect for lunch, dinner, or any gathering. With a health score of 100, you can indulge without guilt, savoring every spoonful knowing it’s packed with wholesome goodness.

The combination of tender lingcod fillets, sun-ripened tomatoes, and the aromatic infusion of saffron creates a symphony of tastes that will transport you to the sunny Mediterranean coast. Each bite is complemented by the tantalizing red pepper-garlic sauce, known as "rouille", which adds a velvety texture and a kick of flavor that perfectly balances the robust fish stock.

What makes this recipe truly appealing is its dairy-free nature, catering to a variety of dietary preferences while still offering a comforting and rich experience. Ready in just 45 minutes, it serves six hearty portions, making it ideal for family meals or social gatherings. Serve it alongside crispy French baguette toasts for a delightful crunch that contrasts beautifully with the soothing soup.

This dish is not only about taste but also about health, boasting a nutritious caloric breakdown that highlights its balanced composition. Get ready to impress your family and friends with this exquisite Fish Soup that celebrates fresh ingredients and bold flavors!

Ingredients

  • cups fish stock 
  • 2.5 pounds filets cut into 1 1/2-inch pieces
  •  fennel bulb coarsely chopped
  •  bread cut into 1/4-inch-thick rounds
  •  garlic clove 
  • tablespoons olive oil extra virgin extra-virgin
  • medium onion finely chopped
  • inch orange zest 
  • cup parsley fresh italian chopped
  •  bell pepper red
  • large cubes red-skinned sweet potato quartered
  • pound potatoes - remove skin peeled cut into 1/4-inch-thick rounds
  • large pinch saffron threads 
  • pounds tomatoes ripe peeled coarsely chopped

Equipment

  • bowl
  • baking sheet
  • ladle
  • pot
  • broiler

Directions

  1. Heat oil in large pot over medium heat.
  2. Add onion and fennel. Sauté until onion is translucent, 8 minutes.
  3. Add stock, parsley and peel. Bring to boil. Reduce heat; cover and simmer until fennel is tender, about 5 minutes.
  4. Add tomatoes, sliced potatoes, quartered potato and saffron. Cover partially; simmer until potatoes are tender, about 12 minutes.
  5. Remove from heat.
  6. Remove quartered potato from soup. Cool slightly. Peel potato; transfer to processor.
  7. Char bell pepper over gas flame or in broiler until blackened on all sides. Enclose pepper in paper bag 10 minutes. Peel and seed pepper. Cool.
  8. Transfer bell pepper to processor with potato.
  9. Add 2 tablespoons oil and garlic. Process until smooth. With machine running, gradually blend in 4 tablespoons oil. Season with salt.
  10. Preheat broiler. Arrange bread rounds on baking sheet. Broil until crisp, about 2 minutes. (Can be made 1 day ahead. Cover soup and rouille separately; chill. Cool toasts, then store airtight at room temperature. Bring soup to simmer before continuing.)
  11. Add fish to soup. Simmer until fish is just opaque in center, 5 minutes. Spoon rouille onto 12 to 16 toasts. Ladle soup into bowls. Top each with 2 toasts. Pass remaining toasts and rouille.

Nutrition Facts

Calories666kcal
Protein31.47%
Fat26.44%
Carbs42.09%

Properties

Glycemic Index
59.08
Glycemic Load
30.6
Inflammation Score
-10
Nutrition Score
50.107391523278%

Flavonoids

Eriodictyol
0.42mg
Naringenin
1.54mg
Apigenin
21.56mg
Luteolin
0.25mg
Isorhamnetin
0.92mg
Kaempferol
0.5mg
Myricetin
1.81mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:665.77kcal
33.29%
Fat:19.68g
30.28%
Saturated Fat:3.13g
19.59%
Carbohydrates:70.48g
23.49%
Net Carbohydrates:61.45g
22.35%
Sugar:15.5g
17.22%
Cholesterol:81.27mg
27.09%
Sodium:1601.73mg
69.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.71g
105.42%
Vitamin K:220.1µg
209.62%
Vitamin A:9275.37IU
185.51%
Selenium:84.97µg
121.39%
Vitamin C:94mg
113.93%
Vitamin B3:14.86mg
74.3%
Phosphorus:706.63mg
70.66%
Potassium:2459.48mg
70.27%
Vitamin B1:0.83mg
55.46%
Vitamin B6:1.09mg
54.64%
Manganese:1.06mg
52.79%
Folate:196.82µg
49.21%
Vitamin E:5.92mg
39.5%
Vitamin B2:0.65mg
38.32%
Magnesium:151.54mg
37.89%
Iron:6.53mg
36.29%
Fiber:9.03g
36.13%
Vitamin B12:2.05µg
34.09%
Copper:0.66mg
33.08%
Calcium:249.61mg
24.96%
Zinc:2.89mg
19.27%
Vitamin B5:1.43mg
14.27%
Vitamin D:1.7µg
11.34%
Source:Epicurious