French · Dinner
Trout and Herb Soup
A light French fish soup built on a leek, fennel and white wine broth, poached trout fillet flaked through and finished with cream, tarragon, chives and parsley. Simmered gently so the fish stays tender, then ladled hot with a swirl of cream and a scatter of fresh herbs on top.
$7
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
432Calories
33.8gProtein
25.6gFat
11.2gCarbs
3.4gSugar
2.3gFiber
870mgSodium
133mgChol
9.8gSat Fat
980mgPotassium
95mgCalcium
2.4mgIron
6.8mcgVitamin B12
18mgVitamin C
gluten-free
low-carb
low-calorie
herb-salt
hidden-gems
gluten-free
Instructions
1
Prep
Halve and thinly slice the leek, thinly slice the fennel bulb, finely chop the shallot, mince the garlic, chop the tarragon, chives and parsley, then cut the trout into 2-3 pieces.
2
Sweat
Heat the olive oil in a small saucepan over medium-low heat, add the leek, fennel and shallot, and sweat for 6-8 minutes stirring occasionally until soft, translucent and fragrant without browning.
3
Deglaze
Stir in the minced garlic, cook for 30 seconds until fragrant, pour in the white wine, scrape the base with a spoon, and simmer over medium heat for 1-2 minutes until the alcohol smell cooks off.
4
Poach
Pour in the fish stock, bring to a gentle simmer over medium heat, add the trout pieces, and poach for 4-5 minutes until opaque and flaking easily, keeping the liquid at a bare simmer to stay tender.
5
Finish
Stir in the heavy cream, salt and pepper, warm through over low heat for 1 minute without boiling.
6
Plate
Ladle the soup and trout into a bowl, scatter the tarragon, chives and parsley over top, and serve with the lemon wedge on the side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g trout fillet, skin removed
- 11 small leek, white and light green parts
- 11 small fennel bulb
- 2 tsp10ml olive oil
- 22 small shallot
- 22 small garlic clove
- 4 tbsp4 tbsp dry white wine
- 2 cup480ml fish stock
- 4 tbsp60ml heavy cream
- 2 tsp2 tsp fresh tarragon
- 2 tsp2 tsp fresh chives
- 2 tsp2 tsp fresh parsley
- 1/2 tsp1/2 tsp salt
- a pinch of black pepper
- 22 lemon wedge, for serving
