French · Dinner
Fish Soup with Cheese Toast (High-Protein)
White fish poached in a saffron-scented tomato and fennel broth with white beans and a poached egg, topped with a Gruyere-crusted toasted baguette slice. Rooted in French Mediterranean tradition, this savoury soup delivers herb-flecked richness and high protein in one bowl.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
612Calories
57.8gProtein
22.9gFat
38.6gCarbs
6.8gSugar
7.9gFiber
1380mgSodium
404mgChol
9.4gSat Fat
1450mgPotassium
580mgCalcium
5.4mgIron
3.6mcgVitamin B12
16mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Slice the fennel and onion, mince the garlic, cut the fish into large chunks, drain the beans, grate the cheese, and chop the parsley.
2
Sweat
Heat olive oil in a medium pot over medium heat; sweat fennel and onion for 5 minutes until translucent and soft at the edges.
3
Bloom
Stir garlic, saffron, thyme, and bay leaf into the pot over medium heat for 30 seconds until fragrant and saffron colors the oil.
4
Deglaze
Pour white wine into the pot and simmer over medium heat for 2 minutes until reduced by half and no longer sharp.
5
Simmer
Add crushed tomatoes and fish stock, bring to a gentle simmer over medium-low heat, and cook uncovered for 12 minutes until deep orange-red.
6
Add
Stir in the cannellini beans and fish chunks, cover, and poach over low heat for 5 to 6 minutes until fish turns opaque.
7
Poach
In a separate small pan of gently simmering water, poach the egg over medium-low heat for 3 minutes until white is set.
8
Grill
Toast the baguette slice over medium-high heat for 1 minute until golden, top with grated Gruyere, and broil for 1 minute until melted.
9
Plate
Ladle soup into a bowl, slide the poached egg on top, scatter parsley, season with salt and pepper, set cheese toast on rim.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2 tbsp2 tbsp olive oil
- 11 small fennel bulb (about 3.5 oz/100g)
- 11 onion
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14 oz can canned crushed tomatoes
- 1 cup240ml fish stock
- 1/2 cup120ml dry white wine
- 22 small pinch saffron threads
- 1/2 tsp1/2 tsp dried thyme
- 22 bay leaf
- 5.2 oz75g, about half of a 15 oz can, drained cannellini beans
- 22 large eggs
- 2 slice2 slice baguette, about 1 oz (30g)
- 3 oz86g Gruyere cheese
- 2 tbsp2 tbsp parsley
