French · Dinner
Provencal Style Fish Soup (Low-Chol)
A light Provencal fish soup built on white fish fillet simmered in a tomato and fennel broth scented with saffron, orange zest and garlic. Leaner than the classic version, it skips cream and egg-based rouille in favour of a yogurt-based garlic sauce, finished with olive oil and crusty bread.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
428Calories
43.2gProtein
13.8gFat
36.1gCarbs
8.9gSugar
5.1gFiber
870mgSodium
73mgChol
2.7gSat Fat
1180mgPotassium
180mgCalcium
3.4mgIron
2.1mcgVitamin B12
22mgVitamin C
low-cholesterol
protein-rich
low-calorie
high-fiber
low-chol
Instructions
1
Prep
Cut the white fish fillet into large chunks, thinly slice the fennel, mince the garlic, finely chop the onion, and set each aside.
2
Sweat
Warm the olive oil in a medium saucepan over medium heat and sweat the fennel and onion for 5 minutes until softened and translucent.
3
Bloom
Stir in the garlic, tomato paste, saffron threads and orange zest, then cook over medium heat for 1 minute until fragrant.
4
Simmer
Pour in the fish stock and canned tomatoes, bring to a boil, then reduce to low heat and simmer uncovered for 15 minutes until the broth thickens slightly.
5
Poach
Slide the fish chunks into the simmering broth and poach over low heat for 5 to 7 minutes until opaque and flaking easily.
6
Finish
Stir the grated garlic into the greek yogurt in a small bowl to make the garlic sauce, then season the soup with salt and black pepper.
7
Plate
Ladle the soup and fish into a bowl, top with a spoonful of the garlic yogurt sauce, and serve with the toasted sourdough slice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 1 cup240ml fish stock
- 2/3 cup75g, a scant third of a 14.5 oz can canned tomatoes
- 11 fennel bulb
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp onion
- 2 tsp2 tsp tomato paste
- 2 pinch2 pinch saffron threads
- 1/2 tsp1/2 tsp orange zest
- 2 tbsp2 tbsp olive oil
- 4 tbsp4 tbsp plain low-fat greek yogurt
- 1 clove1 clove garlic
- 2 slice2 slice sourdough bread (about 1 oz/30g)
- salt, to taste
- black pepper, to taste
