Spanish · Dinner
Tuna and Pepper Soup (Low-Calorie)
Light Spanish-style soup built on a saffron-tinted tomato and roasted pepper broth, poached fresh tuna, and a base of onion, garlic and sherry vinegar. Finished with parsley, it delivers classic Mediterranean seafood-soup identity with far less oil and no cream or bread thickening.
$6
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
330Calories
40.9gProtein
11.4gFat
15.3gCarbs
6.9gSugar
3.4gFiber
690mgSodium
95mgChol
2.2gSat Fat
1180mgPotassium
80mgCalcium
2.6mgIron
4.2mcgVitamin B12
95mgVitamin C
low-calorie
gluten-free
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Roast the half red bell pepper under a hot broiler or over an open flame until the skin blisters and blackens, about 8 minutes, then peel and slice into strips.
2
Heat
In a small saucepan over medium-low heat, warm the olive oil, then add the onion and garlic and cook 4 minutes until soft and translucent but not browned.
3
Simmer
Add the canned tomatoes, roasted pepper strips, fish stock and saffron threads; bring to a gentle simmer over medium heat and cook 10 minutes until the broth deepens to a rusty orange.
4
Poach
Season the tuna chunks with salt and pepper, lower them into the simmering broth over medium-low heat, and poach 3 to 4 minutes until the flesh turns opaque and just flakes.
5
Finish
Stir in the sherry vinegar and check the seasoning, adding more salt and pepper as needed. Scatter the chopped parsley over the top and ladle into a bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g fresh tuna, cut into large chunks
- 1 cup240ml canned tomatoes
- 11 red bell pepper
- 4 cloves4 cloves garlic
- 11 onion
- 1 cup240ml fish stock
- 2 tsp2 tsp sherry vinegar
- 2 tsp2 tsp olive oil
- pinch of saffron threads
- 2 tbsp2 tbsp parsley
- salt and black pepper to taste
