Italian Fish Soup

Gluten Free
Dairy Free
Health score
40%
Italian Fish Soup
4500 min.
6
439kcal

Suggestions


Welcome to a taste of the Italian coast with our delightful Italian Fish Soup! Perfect for those who enjoy vibrant flavors and wholesome ingredients, this gluten-free and dairy-free dish will transport you right to a rustic seaside trattoria. With its rich broth infused with aromatic herbs and fresh seafood, it's a dish that invites you to savor the ocean's bounty.

This soup combines an amazing medley of clams, mussels, halibut, shrimp, and squid, each contributing their unique textures and flavors to the pot. The addition of dry white wine and succulent diced tomatoes creates a savory backdrop that complements the seafood beautifully. As the soup simmers, your kitchen will fill with enticing aromas that will have your guests eagerly anticipating your culinary masterpiece.

What makes this dish even more special is its healthy profile. With a well-balanced caloric breakdown consisting of high-quality proteins and healthy fats, it allows you to indulge without the guilt. Pair it with crispy toasts drizzled in olive oil for that extra touch of authenticity and crunch!

Ideal for lunch, dinner, or any gathering with loved ones, this Italian Fish Soup not only nourishes the body but also warms the soul. Join us in enjoying a bowl of this hearty seafood soup that celebrates the flavors of Italy, perfect for any occasion!

Ingredients

  • 0.1 teaspoon pepper black
  • 32 fl. oz. bottled clam juice 
  • 12 small hard-shelled clams such as littlenecks scrubbed (less than 2 inches in diameter)
  • cup cooking wine dry white
  • 0.3 cup basil fresh chopped
  • tablespoons flat-leaf parsley fresh finely chopped
  •  garlic clove halved
  •  garlic cloves finely chopped
  • lb halibut fillet skinless cut into 1-inch pieces
  • 12  mussels scrubbed (preferably cultivated)
  • tablespoons olive oil 
  • servings accompaniment: olive oil extra-virgin for drizzling
  • 0.3 teaspoon oregano dried crumbled
  • 0.5 teaspoon pepper flakes dried red hot
  • 0.8 teaspoon salt 
  • 0.5 lb shrimp in shell deveined peeled per lb), , leaving tail and first segent of shell intact, and
  • lb squid rings separated cleaned
  • teaspoon sugar 
  • 28 oz juice reserved from 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 sauté, 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 425°F.
  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

Calories439kcal
Protein39.29%
Fat49.38%
Carbs11.33%

Properties

Glycemic Index
68.52
Glycemic Load
1.16
Inflammation Score
-7
Nutrition Score
32.493478194527%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
2.9mg
Luteolin
0.06mg
Kaempferol
0.04mg
Myricetin
0.27mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:439.42kcal
21.97%
Fat:22.48g
34.58%
Saturated Fat:3.42g
21.4%
Carbohydrates:11.59g
3.86%
Net Carbohydrates:10.06g
3.66%
Sugar:4.39g
4.88%
Cholesterol:279.42mg
93.14%
Sodium:1174.36mg
51.06%
Alcohol:4.12g
100%
Alcohol %:0.71%
100%
Protein:40.24g
80.48%
Selenium:78.09µg
111.55%
Copper:1.83mg
91.37%
Vitamin B12:4.24µg
70.59%
Phosphorus:548.6mg
54.86%
Vitamin B3:10.05mg
50.25%
Manganese:0.81mg
40.66%
Vitamin K:42.38µg
40.37%
Vitamin E:5.4mg
36%
Vitamin B6:0.68mg
33.98%
Potassium:1104.3mg
31.55%
Vitamin B2:0.5mg
29.53%
Vitamin C:19.74mg
23.93%
Vitamin D:3.55µg
23.69%
Magnesium:85.89mg
21.47%
Iron:3.56mg
19.79%
Zinc:2.68mg
17.83%
Calcium:165.89mg
16.59%
Folate:40.15µg
10.04%
Vitamin B1:0.15mg
9.8%
Vitamin A:487.22IU
9.74%
Vitamin B5:0.92mg
9.19%
Fiber:1.53g
6.12%
Source:Epicurious