Mediterranean Fish Soup

6 servings

40 minutes

Mediterranean fish soup is the embodiment of sea breeze and warm sunlight in a bowl. Its history traces back to coastal fishing villages where fresh catch was transformed into a fragrant dish that filled homes with warmth. Tomatoes, garlic, thyme, and fennel create a rich, slightly spicy broth that beautifully complements the delicate texture of white fish. A light bitterness from orange zest and the refined aroma of saffron lend the soup Mediterranean elegance. Served with crispy toasts spread with rouille—a spicy garlic sauce that enhances the flavor even more—it's perfect for a leisurely dinner with a glass of white wine by the sea or among family, where each spoonful conveys the warmth of southern sun and sea freshness.

Energy value per serving

• Calories: 302.1
• Proteins: 44.2g
• Fats: 10.3g
• Carbohydrates: 8.2g

Ingredients

• Onion: 70 g
• Leek: 70 g
• Olive oil: 0.3 glass
• Garlic: 2 clove
• Tomatoes: 600 g
• Tomato paste: 1 tbsp
• Orange zest: 2 pc
• Thyme: 0.5 tsp
• Fennel seeds: 0.5 tsp
• Fish broth: 2 l
• Saffron: pinch
• Salt: to taste
• Parsley: to taste
• Cod: 1.4 kg
• Grated Parmesan cheese: to taste

Cooking steps

1. Take 1 cup of chopped onion and leek, sliced thinly, and sauté in 0.25 cup of olive oil until almost soft.

   Required ingredients:

   • Onion: 70 g
   • Leek: 70 g
   • Olive oil: 0.3 glass

2. Mix 2-4 large crushed garlic cloves, 3 cups of peeled and roughly chopped tomatoes, 1 tablespoon of tomato paste, 2 pieces of dried orange peel (if available), and 0.5 teaspoon of dried thyme and fennel seeds. Keep on low heat for another 5 minutes and pour in 2 liters of fish stock or light chicken stock.

   Required ingredients:

   • Garlic: 2 cloves
   • Tomatoes: 600 g
   • Tomato paste: 1 tablespoon
   • Orange zest: 2 pieces
   • Thyme: 0.5 teaspoon
   • Fennel seeds: 0.5 teaspoon
   • Fish broth: 2 l

3. Add a pinch of saffron if available. Slightly salt and add other spices (optional), bring to a boil. Cook on low heat for 20 minutes.

   Required ingredients:

   • Saffron:  pinch
   • Salt:  to taste
   • Parsley:  to taste

4. Meanwhile, prepare the rouille sauce (red garlic sauce, see note).

5. Cut 1.4 kg (6 cups) of boneless lean fish — cod, halibut, sea bass — into 5 cm thick pieces.

   Required ingredients:

   • Cod: 1.4 kg

6. Before serving, place the fish in the soup, bring to a boil, and cook for about 1 minute until the fish changes color and becomes firm to the touch. Spread the rouille on toasts, croutons, and place them in soup bowls. Pour the soup over, add pieces of fish, sprinkle with chopped parsley and grated Parmesan cheese, and serve.

   Required ingredients:

   • Grated Parmesan cheese:  to taste

7. Serve the rouille sauce separately.