Indian · Dinner
Spiced Fish Soup (Low-Calorie)
A light Indian-spiced fish broth built on white fish poached gently in a tomato-onion base with turmeric, cumin and curry leaf, finished with lemon and cilantro. Skips cream and heavy oil for a clear, warming soup that stays true to coastal Indian fish curry flavours while staying calorie-light.
$5
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
286Calories
36.9gProtein
9.4gFat
10.8gCarbs
4.2gSugar
2.9gFiber
712mgSodium
85mgChol
1.6gSat Fat
890mgPotassium
95mgCalcium
2.6mgIron
2.1mcgVitamin B12
22mgVitamin C
low-calorie
gluten-free
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Chop the onion finely, chop the tomato, mince the garlic cloves, and grate the ginger; cut the fish fillet into bite-size chunks and pat dry.
2
Sauté
Heat the vegetable oil in a small saucepan over medium heat and sauté the onion for 3 minutes until soft and translucent.
3
Simmer
Add the garlic, ginger, curry leaves, turmeric, cumin, coriander, chili powder and tomato, then simmer over medium-low heat 5 minutes until the tomato breaks down and darkens slightly.
4
Poach
Pour in the fish stock and water, season with salt, slide in the fish chunks, and poach over low heat 5 minutes until opaque and flaky; stir in lemon juice and cilantro just before serving into a deep bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 340g340g white fish fillet
- 2 tsp2 tsp vegetable oil
- 11 onion
- 22 small tomato
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ginger-fresh
- 1212 curry leaves
- 1 tsp1 tsp turmeric-ground
- 2 tsp2 tsp cumin-ground
- 1 tsp1 tsp coriander-ground
- 1/2 tsp1/2 tsp chili-powder
- 2 cup480ml fish stock
- 1/2 cup120ml water
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp cilantro
