Italian Fish Soup

Gluten Free
Dairy Free
Health score
45%
Italian Fish Soup
60 min.
6
520kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with this delightful Italian Fish Soup, a dish that perfectly captures the essence of coastal cuisine. This gluten-free and dairy-free recipe is not only a feast for the senses but also a wholesome option for those seeking a light yet satisfying meal. With a preparation time of just 60 minutes, you can easily whip up this culinary masterpiece for lunch or dinner, serving up to six people.

Imagine the aroma of fresh seafood mingling with fragrant herbs like basil and parsley, complemented by the rich depth of fish stock and a splash of dry white wine. Each spoonful is a celebration of the ocean, featuring tender shrimp, succulent halibut, and a medley of clams and mussels, all simmered to perfection. The addition of diced tomatoes adds a touch of sweetness, while a hint of heat from red pepper flakes elevates the dish to new heights.

Perfectly paired with crispy toasts drizzled with extra-virgin olive oil, this Italian Fish Soup is not just a meal; it's an experience that transports you to a sun-kissed Italian seaside. Whether you're hosting a dinner party or enjoying a cozy night in, this soup is sure to impress and satisfy. Dive into this delicious recipe and savor the taste of Italy in your own kitchen!

Ingredients

  • 0.1 teaspoon pepper black
  • 32 fl. oz. fish stock 
  • 12 small clams scrubbed (less than 2 inches in diameter)
  • cup wine dry white
  • 0.3 cup basil fresh chopped
  • 0.3 cup parsley fresh chopped
  • tablespoons parsley fresh finely chopped
  •  garlic clove halved
  •  garlic clove finely chopped
  • lb pacific halibut filets skinless cut into 1-inch pieces
  • 12  mussels scrubbed (preferably cultivated)
  • 0.3 cup olive oil 
  • tablespoons olive oil 
  • servings olive oil extra virgin extra-virgin for drizzling
  • 0.3 teaspoon oregano dried crumbled
  • 0.5 teaspoon pepper dried red hot
  • 0.8 teaspoon salt 
  • 0.5 lb shrimp deveined peeled per lb), , leaving tail and first segent of shell intact, and
  • lb squid rings separated cleaned
  • teaspoon sugar 
  • 28 oz tomatoes diced canned
  • 4.5 cups water 

Equipment

  • bowl
  • baking sheet
  • oven
  • pot
  • slotted spoon

Directions

  1. Rinse squid under cold running water and pat dry. If squid are large, halve ring of tentacles, then cut longer tentacles crosswise into 2-inch pieces. Pull off flaps from squid bodies and cut into 1/4-inch-thick slices.
  2. Cut bodies crosswise into 1/4-inch-thick rings.
  3. Pat shrimp dry and sprinkle with pepper and 1/4 teaspoon salt.
  4. Heat oil in a wide 6- to 8-quart heavy pot over moderately high heat until hot but not smoking, then sear shrimp in 2 batches, turning over once, until golden but not cooked through, about 2 minutes per batch.
  5. Transfer shrimp with a slotted spoon to a bowl.
  6. Add garlic, red pepper flakes, and oregano to pot and saut, stirring, until golden, about 30 seconds.
  7. Add wine and 1/2 cup water and bring to a boil. Stir in clams and cook, covered, over moderately high heat until shells open wide, checking frequently after 6 minutes and transferring as opened with a slotted spoon to bowl with shrimp. (Discard any unopened clams after 8 minutes.) Stir in mussels and cook, covered, over moderately high heat until shells open wide, checking frequently after 3 minutes and transferring as opened with a slotted spoon to bowl with shrimp. (Discard any unopened mussels after 6 minutes.)
  8. Put oven rack in middle position and preheat oven to 425F.
  9. Add stock to pot along with remaining 4 cups water, tomatoes with juice, sugar, and remaining 1/2 teaspoon salt and simmer, uncovered, 15 minutes.
  10. Arrange bread slices in 1 layer on a baking sheet, then drizzle with oil and season with salt.
  11. Bake, turning over once, until golden, about 10 minutes total.
  12. Transfer toasts to a rack to cool slightly, then rub lightly with cut sides of garlic and sprinkle with parsley.
  13. Add halibut to stock and cook at a bare simmer, covered, until just cooked through, about 2 minutes. Stir in squid and reserved shellfish, then remove from heat and let stand, covered, 1 minute. Stir in basil and parsley and serve immediately, with toasts alongside for dipping.

Nutrition Facts

Calories520kcal
Protein32.79%
Fat57.65%
Carbs9.56%

Properties

Glycemic Index
73.85
Glycemic Load
1.19
Inflammation Score
-7
Nutrition Score
35.366521586543%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
8.3mg
Luteolin
0.1mg
Kaempferol
0.08mg
Myricetin
0.64mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:519.88kcal
25.99%
Fat:31.5g
48.45%
Saturated Fat:4.67g
29.18%
Carbohydrates:11.75g
3.92%
Net Carbohydrates:10.14g
3.69%
Sugar:4.41g
4.9%
Cholesterol:279.42mg
93.14%
Sodium:1175.94mg
51.13%
Alcohol:4.12g
100%
Alcohol %:0.69%
100%
Protein:40.31g
80.62%
Selenium:78.09µg
111.56%
Copper:1.83mg
91.55%
Vitamin K:88.8µg
84.57%
Vitamin B12:4.24µg
70.59%
Phosphorus:550.05mg
55.01%
Vitamin B3:10.08mg
50.41%
Vitamin E:6.71mg
44.76%
Manganese:0.82mg
40.86%
Vitamin B6:0.68mg
34.1%
Potassium:1118.24mg
31.95%
Vitamin B2:0.5mg
29.68%
Vitamin C:23.07mg
27.96%
Vitamin D:3.55µg
23.69%
Magnesium:87.14mg
21.78%
Iron:3.77mg
20.93%
Zinc:2.7mg
18.01%
Calcium:169.43mg
16.94%
Vitamin A:697.82IU
13.96%
Folate:43.95µg
10.99%
Vitamin B1:0.15mg
9.95%
Vitamin B5:0.93mg
9.29%
Fiber:1.61g
6.45%
Source:Epicurious