Spanish · Dinner
Tuna and Pepper Soup (Low-Chol)
A light Spanish-style soup built on flaked fresh tuna simmered in a tomato and roasted red pepper broth with onion, garlic and smoked paprika. Finished with olive oil and lemon juice, it leans on lean fish and vegetables rather than cream or fatty pork to keep cholesterol and saturated fat low.
$6
12 minsPrep
22 minsCook
34 minsTotal
EasyLevel
Nutrition per serving
298Calories
39.2gProtein
9.4gFat
13.8gCarbs
7.1gSugar
3.3gFiber
612mgSodium
75mgChol
1.9gSat Fat
1120mgPotassium
58mgCalcium
2.4mgIron
3.1mcgVitamin B12
95mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-carb
low-calorie
low-chol
Instructions
1
Prep
Cut the tuna into 1-inch chunks, thinly slice the bell pepper and onion, mince the garlic, and measure the smoked paprika.
2
Sweat
Heat the olive oil in a medium saucepan over medium heat and sweat the onion and bell pepper for 5 minutes until softened.
3
Bloom
Stir in the garlic and smoked paprika, cooking over medium heat for 30 seconds until fragrant and the paprika darkens slightly.
4
Simmer
Add the crushed tomato and fish stock, bring to a gentle simmer over medium heat, and cook for 12 minutes until the peppers are tender.
5
Poach
Lower the heat to medium-low, slide the tuna chunks into the broth, and poach for 3 to 4 minutes until opaque.
6
Finish
Stir in the lemon juice, salt, and black pepper, tasting and adjusting the seasoning to balance.
7
Plate
Ladle the soup into a bowl and scatter the parsley over the top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g fresh tuna
- 11 red bell pepper
- 1 cup240g canned crushed tomato, a quarter of a 14.5 oz can
- 11 onion
- 4 cloves4 cloves garlic
- 1 tsp1 tsp smoked paprika
- 2 cup480ml fish stock
- 2 tsp2 tsp olive oil
- 11 lemon, juiced
- 2 tbsp2 tbsp parsley
- a pinch of salt
- a pinch of black pepper
