Italian · Dinner
Fish Stew Soup (Low-Calorie)
A light Italian fish stew built on white fish fillet simmered in a tomato-fennel broth with garlic, white wine, and a touch of chili. Skips heavy cream and excess oil, keeping the broth clean and brothy rather than rich, finished with parsley and served with a small piece of toasted bread.
$7
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
331Calories
38.9gProtein
6.8gFat
21.4gCarbs
5.6gSugar
3.4gFiber
712mgSodium
90mgChol
1.2gSat Fat
950mgPotassium
95mgCalcium
2.8mgIron
2.1mcgVitamin B12
14mgVitamin C
low-calorie
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Cut the white fish fillet into 2-inch chunks and pat dry. Thinly slice the garlic and fennel, then set aside.
2
Heat
Warm 1 tsp olive oil in a small saucepan over medium heat for 2 minutes. Add garlic and fennel, stirring often, until fennel softens and turns translucent without browning, about 4 minutes.
3
Heat
Pour the dry white wine into the saucepan and raise heat to medium-high, scraping the base and bubbling for 2 minutes until the alcohol smell fades. Stir in canned tomatoes, fish stock, and dried chili flakes, then reduce to medium-low and simmer for 5 minutes until broth thickens slightly.
4
Heat
Nestle the fish chunks into the broth, cover, and poach over low heat for 5 minutes until the fish turns opaque and flakes easily. Season with salt and black pepper, stir in the chopped parsley, then toast the sourdough slice until golden and plate immediately alongside the stew.
5
Plate
Ladle the stew into a bowl and serve with the toasted sourdough slice alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 4 cloves4 cloves garlic
- 1 cup110g fennel
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1/2 cup120ml dry white wine
- 2 tsp2 tsp olive oil
- 1/2 cup120ml fish stock
- 1/2 tsp1/2 tsp dried chili flakes
- 2 tbsp2 tbsp parsley
- 2 slice50g sourdough bread
- salt, to taste
- black pepper, to taste
