Tomato-Based White Wine Fish Soup

Gluten Free
Dairy Free
Health score
23%
Tomato-Based White Wine Fish Soup
45 min.
6
237kcal

Suggestions


Looking for a light yet satisfying meal that's full of fresh flavors? This Tomato-Based White Wine Fish Soup is the perfect option. Bursting with vibrant vegetables, tender seafood, and a hint of white wine, this gluten-free and dairy-free dish makes for an ideal lunch or dinner. The combination of fennel, carrot, and red bell pepper gives it a delicate sweetness, while the clam juice and tomato paste bring depth and richness to the broth. The fish, shrimp, and scallops add a touch of elegance, making this soup both healthy and indulgent.

Not only is this soup packed with proteins and essential nutrients, but it also offers a comforting yet refined experience. The fresh tarragon and thyme elevate the flavor profile, giving it a herby aroma that's both refreshing and satisfying. Whether you're serving it on a cozy evening or impressing guests at a dinner party, this dish is sure to please. And the best part? It's incredibly easy to make, with a cooking time of just 45 minutes. With only a few ingredients and simple steps, you'll have a delightful seafood soup that's perfect for any occasion.

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cup carrots thinly sliced
  • 16 ounce bottled clam juice 
  • cup wine dry white
  • cup fennel bulb chopped
  • 1.5 teaspoons tarragon fresh chopped
  • 0.5 teaspoon thyme sprigs fresh chopped
  •  garlic clove minced
  • 0.5 pound pacific halibut filets skinless cut into 1-inch pieces
  • 1.5 tablespoons olive oil 
  • cup onion chopped
  • cup bell pepper red chopped
  • 0.5 pound scallops 
  • 0.5 pound shrimp deveined peeled chopped
  • tablespoons tomato paste 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat olive oil in a large Dutch oven over medium-high heat.
  2. Add onion to pan; saut 2 minutes, stirring occasionally.
  3. Add garlic; saut 1 minute, stirring constantly. Reduce heat to medium.
  4. Add tomato paste to pan; cook 7 minutes or until paste begins to brown, stirring occasionally.
  5. Add fennel and next 4 ingredients (through clam juice); bring to a boil. Reduce heat, and simmer 15 minutes or until vegetables are just tender. Stir in shrimp, scallops, and fish. Cover and cook 5 minutes or until fish is done. Gently stir in tarragon, chopped thyme, and pepper.
  6. Garnish with thyme sprigs, if desired.

Nutrition Facts

Calories237kcal
Protein40.25%
Fat20.45%
Carbs39.3%

Properties

Glycemic Index
72.97
Glycemic Load
3.13
Inflammation Score
-10
Nutrition Score
19.782174048216%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.16mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.26mg
Isorhamnetin
1.34mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:237.49kcal
11.87%
Fat:4.83g
7.42%
Saturated Fat:0.75g
4.7%
Carbohydrates:20.86g
6.95%
Net Carbohydrates:17.87g
6.5%
Sugar:8.28g
9.2%
Cholesterol:88.45mg
29.48%
Sodium:624.78mg
27.16%
Alcohol:4.12g
100%
Alcohol %:1.56%
100%
Protein:21.37g
42.73%
Vitamin A:4733.8IU
94.68%
Vitamin C:44.29mg
53.68%
Phosphorus:355.37mg
35.54%
Selenium:23.58µg
33.68%
Vitamin B6:0.5mg
24.78%
Potassium:814.59mg
23.27%
Vitamin B3:3.99mg
19.94%
Manganese:0.34mg
16.77%
Vitamin K:17.32µg
16.5%
Vitamin B12:0.97µg
16.19%
Magnesium:56.83mg
14.21%
Copper:0.28mg
14.03%
Vitamin E:2.02mg
13.44%
Fiber:2.99g
11.98%
Vitamin D:1.78µg
11.84%
Folate:44.59µg
11.15%
Zinc:1.4mg
9.35%
Iron:1.6mg
8.86%
Calcium:74.52mg
7.45%
Vitamin B2:0.11mg
6.28%
Vitamin B1:0.09mg
6.14%
Vitamin B5:0.52mg
5.23%
Source:My Recipes