Indian · Dinner
Spiced Fish Soup (High-Protein)
Coconut-turmeric fish soup built on white fish fillet with shrimp and cannellini beans folded in for extra protein and fibre. Ginger, garlic, curry leaf and mustard seeds temper in hot oil before coconut milk and tomato simmer into a light broth spooned over the fish and beans.
$7
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
548Calories
58.4gProtein
25.8gFat
24.6gCarbs
6.1gSugar
6.9gFiber
812mgSodium
296mgChol
15.9gSat Fat
1380mgPotassium
175mgCalcium
4.8mgIron
3.6mcgVitamin B12
18mgVitamin C
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Cut the white fish fillet into chunks, peel and devein the shrimp, thinly slice the onion, and chop the tomato.
2
Heat the coconut oil in a medium saucepan over medium heat, add the mustard seeds and curry leaves, and cook 30 seconds until the seeds pop.
3
Stir the ginger-garlic paste, sliced onion and chopped tomato into the saucepan, add the turmeric, chili powder and coriander, and cook over medium heat 3 minutes until fragrant.
4
Pour the coconut milk and fish stock into the saucepan, stir in the tamarind paste, and bring to a gentle simmer over medium-low heat 5 minutes until pale orange.
5
Lower the fish chunks, shrimp and cannellini beans into the simmering broth and poach uncovered over medium-low heat 6 minutes until the fish turns opaque and the shrimp curl pink.
6
Plate
Ladle the soup into a bowl and scatter the chopped cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 6 oz170g shrimp
- 2/3 cup120g cannellini beans, cooked
- 2 tbsp2 tbsp coconut oil
- 2 tsp2 tsp mustard seed
- 1616 curry leaves
- 2 tbsp2 tbsp ginger-garlic paste
- 11 onion
- 11 tomato
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp coriander-ground
- 1 1/3 cup320ml coconut milk
- 1 cup240ml fish stock
- 2 tsp2 tsp tamarind-paste
- salt, to taste
- 2 tbsp2 tbsp cilantro
