Fisherman's Soup

Dairy Free
Health score
38%
Fisherman's Soup
45 min.
4
380kcal

Suggestions


Welcome to a culinary adventure that brings the best of the ocean to your dining table! Fisherman's Soup is a delightful blend of fresh seafood, aromatic herbs, and hearty vegetables, making it the perfect dish for any lunch or dinner gathering. This dairy-free recipe showcases the natural flavors of orange roughy, sea bass, shrimp, and squid, all simmered in a rich broth that warms the soul.

In just 45 minutes, you can create a vibrant and satisfying meal that serves four, packed with flavor and nutrition. Imagine the inviting aroma of sautéed onions, garlic, and celery dancing in your kitchen, followed by the delightful addition of dry white wine that elevates the entire dish. The carefully chosen herbs, like fresh parsley and rosemary, not only enhance the taste but also add a touch of freshness that perfectly complements the seafood.

This Fisherman's Soup is not only a feast for the taste buds but also a wholesome choice, with a caloric breakdown that highlights its protein content. It’s an excellent way to incorporate healthy seafood into your diet while enjoying a robust and savory dish. So gather your loved ones, grab a ladle, and let’s dive into this exquisite ocean-inspired recipe that is sure to impress and satisfy!

Ingredients

  • tablespoon flour 
  • 0.5 cup celery chopped
  • 0.8 cup wine dry white
  • 0.3 cup parsley fresh chopped
  • tablespoons rosemary leaves fresh chopped
  •  garlic clove finely chopped
  • servings olive oil extra virgin extra-virgin
  • medium onion finely chopped
  • ounce orange roughy fillets cut into 2-inch pieces
  • servings parsley fresh chopped
  • pound plum tomatoes peeled chopped
  • 0.5 teaspoon pepper dried red crushed
  • ounce sea bass fillets cut into 2-inch pieces
  • servings sea salt 
  • ounces shrimp deveined uncooked peeled
  • ounces squid rings whole cleaned cut into 1/2-inch-wide rings, tentacles left
  • cups water 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat 3 tablespoons oil in large pot over medium heat.
  2. Add onion, celery and garlic. Sauté 10 minutes. Stir in next 4 ingredients. Sauté 2 minutes.
  3. Sprinkle flour over. Stir 2 minutes.
  4. Add wine; cook until liquid evaporates.
  5. Add 6 cups water. Bring to boil. Reduce heat; simmer 20 minutes.
  6. Add all seafood to soup base. Cook just until opaque in center, about 3 minutes. Season with salt.
  7. Ladle soup into 4 bowls.
  8. Sprinkle with additional parsley and sea salt.
  9. Drizzle soup with olive oil.

Nutrition Facts

Calories380kcal
Protein42.61%
Fat43.47%
Carbs13.92%

Properties

Glycemic Index
70.25
Glycemic Load
3.21
Inflammation Score
-9
Nutrition Score
27.883478164673%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Hesperetin
0.18mg
Naringenin
1.19mg
Apigenin
17.08mg
Luteolin
0.26mg
Isorhamnetin
1.38mg
Kaempferol
0.43mg
Myricetin
1.33mg
Quercetin
6.36mg

Nutrients percent of daily need

Calories:380.07kcal
19%
Fat:16.86g
25.93%
Saturated Fat:2.48g
15.53%
Carbohydrates:12.15g
4.05%
Net Carbohydrates:9.55g
3.47%
Sugar:4.85g
5.39%
Cholesterol:236.72mg
78.91%
Sodium:399.82mg
17.38%
Alcohol:4.64g
100%
Alcohol %:0.75%
100%
Protein:37.18g
74.36%
Vitamin K:149.17µg
142.06%
Selenium:72.35µg
103.36%
Copper:0.98mg
49.13%
Vitamin B12:2.75µg
45.83%
Phosphorus:413.47mg
41.35%
Vitamin A:1858.28IU
37.17%
Vitamin C:30.29mg
36.71%
Vitamin E:3.84mg
25.63%
Potassium:895.63mg
25.59%
Magnesium:92.13mg
23.03%
Vitamin B6:0.41mg
20.3%
Vitamin B3:3.73mg
18.66%
Manganese:0.36mg
18.03%
Folate:64.91µg
16.23%
Iron:2.83mg
15.72%
Zinc:2.03mg
13.53%
Vitamin B2:0.22mg
13.21%
Calcium:114.32mg
11.43%
Vitamin B1:0.16mg
10.99%
Fiber:2.6g
10.38%
Vitamin B5:0.84mg
8.4%
Source:Epicurious