Spiced Mediterranean Fish Soup – A Warming High-Protein One-Pot Meal
A warming Mediterranean fish soup packed with lean protein, vegetables and aromatic spices
Recipe type: 🔵 Sports Nutrition – Recovery Meal ||🟢 Weight Management – Balanced
This spiced Mediterranean fish soup is a colourful one-pot meal with sea bass, tomatoes, vegetables and fresh herbs. It is naturally light and protein-rich for weight management.
Add bread, couscous or potatoes when you need more carbohydrate for sports nutrition and recovery.
Ingredients
1½ tsp. ground coriander
1 tsp. ground cumin
¾ tsp. turmeric
½ tsp. paprika
¼ tsp. red pepper flakes
1.5 lbs. (680g) sea bass filet, cut into 1.5-inch (4cm) pieces
1 red onion, chopped
1 red pepper, chopped
2 celery sticks, chopped
4 garlic cloves, minced
28 oz. (800g) canned whole tomatoes
12.5 fl oz. (370ml) vegetable stock
1.4 oz. (40g) fresh parsley, chopped
1.4 oz. (40g) fresh coriander, chopped
3 green onions, chopped
1 lemon, juiced
Method
Combine coriander, cumin, turmeric, paprika, and pepper flakes in a small bowl. Season fish pieces with salt, black pepper, and 2 tsp. of the spice blend.
Heat 3 tbsp. olive oil in a large pot over medium-high heat. Sauté the onion, bell pepper, celery, and garlic for 5 minutes until softened. Add a pinch of salt, black pepper, and the remaining spice blend.
Stir in the tomatoes and stock. Bring to a boil, then lower the heat to medium-low and simmer, partially covered, for 20 minutes.
Add the fish pieces and cook for 4-5 minutes until just done. Avoid overcooking as the fish will continue to cook in the hot broth.
Stir in the parsley, cilantro, green onions, and lemon juice. Serve immediately.
Janie’s Nutrition Notes
Sea bass supplies lean protein, while tomatoes, peppers, celery and herbs add variety and fibre. The soup is relatively low in carbohydrate, so pair it with a starchy side after longer or harder sessions.
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