French · Dinner
Fish Soup with Cheese Toast (Low-Calorie)
White fish fillet poached in a tomato-fennel broth brightened with saffron and orange zest, finished with a thin swipe of rouille-style yogurt on a small toasted baguette slice topped with light Gruyere. Lean stock replaces cream and excess oil, keeping the classic French flavour profile while trimming calories.
$6
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
372Calories
38.4gProtein
11.8gFat
24.6gCarbs
6.8gSugar
3.9gFiber
812mgSodium
108mgChol
4.6gSat Fat
980mgPotassium
230mgCalcium
2.8mgIron
2.4mcgVitamin B12
18mgVitamin C
low-calorie
gluten-free-adaptable
protein-rich
low-calorie
Instructions
1
Prep
Slice the fennel and onion thinly, mince the garlic, cut the fish fillet into large chunks, and zest the orange, laying everything out near the stove.
2
Sweat
Warm the olive oil in a small saucepan over medium-low heat, add the fennel and onion, and cook for 5 minutes until softened and translucent but not browned.
3
Bloom
Stir in the garlic and saffron threads, cooking over medium-low heat for 30 seconds until the saffron releases its aroma and turns the oil golden.
4
Simmer
Add the canned tomatoes and fish stock, bring to a gentle simmer over medium heat, and cook uncovered for 12 minutes until the broth thickens slightly and reduces by about a quarter. Stir in the orange zest and season with salt and black pepper.
5
Poach
Slide the fish chunks into the simmering broth, reduce heat to low, and poach for 5 to 6 minutes until the fish turns opaque and flakes easily with a fork. Meanwhile, mix the yogurt, Dijon mustard, and cayenne in a small bowl to make a light rouille-style spread. Slice the baguette 1/2 inch thick, spread the yogurt mixture on the slice, top with grated Gruyere, and toast under a grill on medium-high heat for 2 minutes until the cheese melts and turns golden at the edges.
6
Plate
Ladle the soup and fish into a bowl, scatter with chopped parsley, and rest the cheese toast on top or alongside just before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 1 cup150g fennel
- 1/2 cup60g onion
- 4 cloves4 cloves garlic
- 1 cup120g, a third of a 14.5 oz can canned tomatoes
- 1/2 tsp1/2 tsp saffron threads
- 1 1/2 cup360ml fish stock
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp orange zest
- 2 tbsp2 tbsp plain yogurt
- 1 tsp1 tsp Dijon mustard
- 22 small pinch cayenne
- 2 slice60g baguette
- 1 oz28g Gruyere cheese
- 2 tbsp2 tbsp fresh parsley
- salt, to taste
- black pepper, to taste
