The Best Fish Soup Recipe - French-Style
This is a fantastic soup, although I'd call it almost a stew, packed with vegetables, flavors, spices, herbs and vitamins.
My version was inspired by the French bouillabaisse and Cioppino, an San Franciscan Italian-American dish, developed by Portuguese and Italian fishermen.
It's even a good fish dish for picky eaters! I don't particularly like the taste of fish, so for me, fishiness needs to be hidden behind complex, strong flavors, and paired with a lot of other tasty vegetables or fruit.
It is budget friendly, very healthy, and makes regular appearances in my household. It's even better heated up the next day, after the flavors have had a chance to blend.
The soup freezes well - perfect for when I am too busy or can't be bothered cooking.
|Serving size: 1 bowl|
|Calories from Fat||54|
|% Daily Value *|
|Fat 6 g||9%|
|Saturated fat 1 g||5%|
|Unsaturated fat 5 g|
|Carbohydrates 29 g||10%|
|Sugar 10 g|
|Fiber 9 g||36%|
|Protein 20 g||40%|
|Cholesterol 51 mg||17%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
A very healthy, versatile soup
The colors, vitamins and fish oils are natural anti-depressants, making this a good meal when feeling down or upset.
The spices and herbs have anti-inflammatory and anti-bacterial properties, helping in times of illness.
- You can use any type of fish or seafood in this soup, and even combine different types for an interesting mixture of flavors.
- Fresh or frozen fish work equally well.
- This soup is great for using up left-over veggies before the next shopping trip!
- You can use any fresh or dried herbs. Replace any in the recipe that you don't like with ones that you do.
- Change the quantities of the herbs and spices to suit your taste!
Vitamins and minerals in ONE serving of this fish soup
% Daily intake
% Daily Intake
- The ingredients list may look intimidating and long, but most are herbs/spices.
- The quantities of herbs and spices are given as a rough guideline only. If you want a less herby-spicy soup, reduce the quantities.
- You can add other herbs and spices, and different vegetables - this is a very flexible soup!
Summary of instructions
- Prepare all ingredients - chop fish and vegetables, mince garlic and ginger, zest and juice the lemon.
- Heat oil in a large saucepan, add sesame and mustard seeds and toast for 1-2 minutes.
- Add onions, garlic and ginger, sauté until translucent.
- Add fish, cook for 2-3 minutes.
- Add chopped vegetables.
- Add remaining herbs and spices to taste, stir and heat through.
- Add tomato puree or crushed tomatoes.
- Simmer, covered, for an hour or so, stirring occasionally.
- Serve with fresh crusty bread.
- 4-5 fish fillets, de-boned and diced
- 800ml / 2 cans tomato puree, (or crushed tomatoes)
- 2 onions, diced
- 3 cloves garlic, minced
- 2 cm / 1 in ginger root, minced or finely grated
- 1 cucumber, de-seeded and diced
- 2 red / orange bell peppers (capsicum), diced
- 1 fennel bulb, finely diced
- 250 g / 4-5 tomatoes, diced
- 1 lemon or lime, zest and juice
- 1 Tablespoon each of sesame seeds, mustard seeds
- 2 Tablespoons paprika
- 3 Tablespoons parsley
- 1 teaspoon each of dill, basil, organo, majoram, thyme
- 0.5 teaspoons each of tumeric, nutmeg, black pepper
- 0.25 teaspoon cayenne pepper and/or crushed chilli pepper
- 1 bay leaf
- 2 Tablespoons olive oil
1. Prepare the ingredients
- Chop 4-5 fillets of fish, any variety, into small, bite-sized pieces.
- Finely dice the onions and mince the garlic. Use a fine grater or mince the ginger.
- Dice the cucumbers and fresh tomatoes. De-seed the cucumbers (discard the seeds), then dice. Finely dice the fennel bulb.
- Zest the lemon or lime, then juice.
Tip: I find that the fine microplane graters to be the best at keeping the flavor of the zest.
2. Toast the seeds
Heat the olive oil over a medium heat, then toast the sesame and mustard seeds for 1-2 minutes.
Tip: Cumin and fennel seeds add an interesting crunch and a bit of aniseed flavor - add them when toasting the other seeds if you want to use them.
3. Add the chopped ingredients
- Add the onions, garlic and ginger and cook until golden and translucent, about 3-5 minutes.
- Add the fish to the pan, toss and cook for 2-3 minutes until the fish is no longer raw, and the mixture is hot.
I like to add the herbs at this stage, but they can wait until the spices are added.
- Add all of the vegetables and stir gently, taking care not to break apart the fish. Cook until the mixture is heated through.
4. Add the herbs and spices
My favorite part! Add all of the herbs and spices and stir gently to combine.
- If you don't like a herb or spice, don't use it or reduce the quantity. If you have other herbs and spices that you like to use, please add them!
- Fresh herbs add a much brighter, spring-like taste, especially when home-grown and picked immediately before using. Plant a windowsill or balcony garden with fresh herbs - save money on dried herbs and have superior, home-grown ingredients at the tip of your scissors.
- Use double the amount of fresh herbs than dried as the flavor of fresh herbs is weaker.
Where are these fish soups and fish stews from?
5. Cook the soup
Add the pureed or crushed tomatoes, stir and bring the mixture to a good simmer.
Simmer while covered, on a low-medium heat for an hour or so, until the flavors have blended together nicely. Stir every now and again, to make sure nothing is sticking to the bottom of the saucepan. Add more herbs and spices when tasting the soup during the cooking, if you want.
If the soup is too thick, feel free to add a little vegetable or fish stock. As the tomatoes and other vegetables cook they will release their water into the soup.
Serve hot, sprinkled with herbs and freshly ground black pepper.
Pair with a crusty fresh bread - olive baguettes work especially well.
For a gourmet meal or dinner party, toast slices of brie or camembert cheese on baguette slices.
If you are re-heating the soup, use the stove top, and stir gently. The flavors are better than when they are heated in the microwave.
What are your favorite herbs and spices to use in soups?
Let us know in the comments below!
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