Italian · Dinner
Fish Stew Soup (High-Protein)
An Italian fish stew combining white fish fillet and shrimp simmered in a garlicky tomato broth with cannellini beans, fennel, and white wine, finished with fresh parsley and red pepper flakes.
$8
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
413Calories
54.6gProtein
11.9gFat
24.4gCarbs
4.4gSugar
5.8gFiber
976mgSodium
169mgChol
1.7gSat Fat
1089mgPotassium
132mgCalcium
3.2mgIron
2.8mcgVitamin B12
18mgVitamin C
protein-rich
low-carb
low-calorie
high-fiber
high-protein
Instructions
1
Prep
Cut the white fish fillet into chunks, peel and devein the shrimp, dice the onion, garlic, fennel, and measure the cannellini beans and canned tomatoes.
2
Sweat the olive oil, onion, garlic, and fennel in a medium pot over medium heat for 4 minutes until softened and translucent.
3
Deglaze with dry white wine and simmer over medium heat for 2 minutes until alcohol fades and liquid reduces by half.
4
Add the canned tomatoes, fish stock, and red pepper flakes, then simmer over medium-low heat for 10 minutes until broth thickens and deepens in colour.
5
Add the cannellini beans, white fish chunks, and shrimp, poaching over medium-low heat for 5–6 minutes until fish turns opaque and shrimp turn pink.
6
Plate
Season with salt to taste, stir in fresh parsley off the heat, and ladle into a serving bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 6 oz170g shrimp
- 1 cup180g cannellini beans
- 1 cup240g canned tomatoes
- 1/2 cup120ml dry white wine
- 4 tbsp60ml olive oil
- 4 cloves4 cloves garlic
- 11 onion
- 11 fennel bulb
- 1 cup240ml fish stock
- 1/2 tsp1/2 tsp red pepper flakes
- 2 tbsp2 tbsp fresh parsley
- salt, to taste
