French · Dinner
Provencal Style Fish Soup (Low-Calorie)
A brothy Provencal fish soup built on white fish poached in a tomato and fennel broth perfumed with saffron, orange zest and garlic. Lightened with minimal olive oil and no cream, finished with a yogurt rouille swirl and served with toasted baguette.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
347Calories
36.2gProtein
9.8gFat
29.8gCarbs
8.6gSugar
4.9gFiber
780mgSodium
89mgChol
2.1gSat Fat
950mgPotassium
140mgCalcium
3.2mgIron
2.4mcgVitamin B12
22mgVitamin C
low-calorie
protein-rich
gluten-free
low-calorie
Instructions
1
Prep
Slice fennel thinly, mince garlic, dice onion, cut fish fillet into 2-inch chunks, and grate garlic for rouille; keep fish separate until needed.
2
Sweat
Warm olive oil in a small saucepan over medium-low heat and sweat onion and fennel for 6 minutes until softened and translucent but not browned.
3
Bloom
Add minced garlic and saffron threads, cook over medium-low heat 30 seconds until raw garlic smell fades and saffron tints the oil orange.
4
Simmer
Stir in canned tomatoes, fish stock, water and orange zest; simmer gently over medium heat 12 minutes until broth thickens slightly.
5
Poach
Lower heat to medium-low, slide fish chunks into broth and poach 5 minutes until fish turns opaque and flakes easily with a fork.
6
Finish
Whisk yogurt with grated garlic and cayenne in a small bowl to make a loose rouille swirl; season soup with salt and pepper.
7
Plate
Ladle soup into a bowl, swirl yogurt rouille over top, scatter chopped parsley and serve with toasted baguette slice alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 1 cup150g fennel
- 4 cloves4 cloves garlic
- 2 pinch2 pinch saffron threads
- 1 cup120g, a third of a 14.5 oz can canned tomatoes
- 1 tsp1 tsp orange zest
- 1/2 cup80g onion
- 1 cup240ml fish stock
- 1/2 cup120ml water
- 2 tsp2 tsp olive oil
- 2 slice2 slice baguette (50g)
- 2 tbsp2 tbsp plain yogurt
- 1 clove1 clove garlic
- 2 pinch2 pinch cayenne
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
- 2 tsp2 tsp parsley
