Spanish · Dinner
Tuna and Pepper Soup (High-Protein)
A Spanish-style tuna and pepper soup built on a sofrito of onion, garlic and roasted red pepper simmered in tomato and fish stock, finished with seared fresh tuna and white beans stirred in at the end for extra protein and fibre. Served hot with a sherry vinegar drizzle.
$7
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
512Calories
56.3gProtein
15.8gFat
33.1gCarbs
8.4gSugar
9.6gFiber
892mgSodium
81mgChol
2.9gSat Fat
1580mgPotassium
130mgCalcium
4.8mgIron
4.2mcgVitamin B12
95mgVitamin C
gluten-free
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Finely chop the onion and bell pepper, mince the garlic, season the tuna with salt and pepper, and chop the parsley.
2
Saute
Heat olive oil in a saucepan over medium heat, saute onion, garlic and pepper for 5 minutes until translucent and soft.
3
Simmer
Stir in tomato paste and smoked paprika, cook 1 minute until darkened, then add fish stock and crushed tomato. Simmer 12 minutes over low heat until peppers are tender.
4
Finish
Stir in beans and cook 3 minutes, then sear tuna chunks in a separate skillet over medium-high heat for 45 seconds per side until opaque outside and pink inside. Stir in sherry vinegar and top soup with tuna and parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g fresh tuna steak
- 1 cup90g, about half a 15.5 oz can, drained cannellini beans
- 11 onion
- 4 cloves4 cloves garlic
- 11 red bell pepper
- 2 tbsp2 tbsp tomato paste
- 2 tsp2 tsp smoked paprika
- 2 cup480ml fish stock
- 1/2 cup120ml canned crushed tomato
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp sherry vinegar
- 2 tbsp2 tbsp fresh parsley
- salt, to taste
- black pepper, to taste
