French · Dinner
Tuna and Vegetable Soup
A light French fish soup built on a leek, fennel and tomato broth simmered with white wine and bay leaf, finished with fresh tuna poached briefly in the hot liquid. Fennel seed and orange zest lend gentle anise-citrus depth, served with a drizzle of olive oil and crusty bread.
$7
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
392Calories
42.1gProtein
13.9gFat
17.8gCarbs
6.1gSugar
3.4gFiber
610mgSodium
73mgChol
2.3gSat Fat
980mgPotassium
85mgCalcium
2.4mgIron
3.2mcgVitamin B12
24mgVitamin C
gluten-free
protein-rich
low-carb
low-calorie
low-cholesterol
mediterranean
gluten-free
low-calorie
Instructions
1
Prep
Slice the leek and fennel thinly, dice the tomato, mince the garlic, and cut the tuna into 2-inch chunks; set aside.
2
Sweat
Heat the olive oil in a medium saucepan over medium-low heat and sweat the leek and fennel for 5 minutes, stirring often, until softened and translucent.
3
Sauté
Add the garlic and fennel seed to the pan and sauté over medium heat for 30 seconds until fragrant, then pour in the white wine and deglaze for 1 minute.
4
Simmer
Add the tomato, fish stock, bay leaf and orange zest to the pan and simmer over medium heat for 15 minutes until the tomato breaks down and the broth turns light orange.
5
Poach
Slide in the tuna chunks and poach over low heat for 3 to 4 minutes until opaque and flaking easily with a fork.
6
Plate
Season the soup with salt and pepper, ladle into a bowl, discard the bay leaf, scatter parsley over, and serve with baguette.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g fresh tuna, cut into 2-inch chunks
- 1 cupabout 45g leek, white and pale green parts
- 1 cupabout 45g fennel bulb
- 1 cupabout 90g tomato
- 2 clove2 clove garlic
- 1/2 cup120ml dry white wine
- 2 cup480ml fish stock
- 22 bay leaf
- 1/2 tsp1/2 tsp fennel seed
- 1/2 tsp1/2 tsp orange zest
- 2 tbsp30ml olive oil
- salt, to taste
- black pepper, to taste
- 2 tbsp2 tbsp parsley
- 22 small slice crusty baguette, to serve
