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


Indulge in the vibrant flavors of our Fish Soup with Tomatoes and Red Pepper-Garlic Sauce, a dish that promises to delight your taste buds while keeping your health in check. This dairy-free recipe is not only very healthy but also boasts a perfect health score of 100, making it an ideal choice for those seeking nutritious meals without compromising on taste.

Imagine a warm bowl of this hearty soup, brimming with tender pieces of lingcod fillets and the aromatic essence of fresh fennel, onions, and ripe tomatoes. The addition of saffron threads adds a luxurious touch, while the charred red bell pepper and garlic sauce, known as rouille, elevates the dish to a whole new level of flavor. Each spoonful is a comforting embrace, perfect for lunch or dinner, and it serves up to six, making it a great option for family gatherings or cozy nights in.

Ready in just 45 minutes, this recipe is not only quick to prepare but also allows you to enjoy a wholesome meal without the fuss. Pair it with crispy toasted baguette rounds for a delightful crunch that complements the soup's rich texture. Whether you're a seasoned cook or a kitchen novice, this Fish Soup is sure to impress and satisfy, making it a must-try for anyone looking to explore the delicious world of healthy cooking.

Ingredients

  • cups bottled clam juice 
  • 2.5 pounds lingcod fillets cut into 1 1/2-inch pieces
  •  fennel bulb coarsely chopped
  •  french-bread baguette cut into 1/4-inch-thick rounds
  •  garlic cloves 
  • tablespoons olive oil extra-virgin
  • medium onion finely chopped
  • inch long strips orange peel 
  • cup parsley fresh italian chopped
  •  bell pepper red
  • large red-skinned potato quartered
  • pound red-skinned potatoes 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