Fish Soup with Fennel

Dive into the delicate flavors of the sea with this vibrant Fish Soup with Fennel, a comforting one-pot recipe that’s as nourishing as it is elegant. This Mediterranean-inspired dish features tender pieces of flaky white fish nestled in a fragrant broth infused with the subtle anise-like notes of fennel, aromatic garlic, and a splash of dry white wine. A rich tomato base and savory seafood stock bring depth, while fresh parsley and a squeeze of lemon add a finishing touch of brightness. Perfect for a light yet satisfying dinner, this hearty fish soup is ready in just 45 minutes and pairs beautifully with crusty bread to soak up every last drop of the flavorful broth. A healthy, gluten-free option for seafood lovers, this recipe is a true celebration of clean, fresh ingredients.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 1 large fennel bulb, thinly sliced
• 3 cloves garlic cloves, minced
• 2 tablespoons tomato paste
• 1 cup dry white wine
• 4 cups fish or seafood stock
• 1 cup diced tomatoes (canned or fresh)
• 1 leaf bay leaf
• 1 teaspoon salt
• 0.5 teaspoons ground black pepper
• 1 pound firm white fish fillets (e.g., cod, halibut), cut into 1-inch pieces
• 2 tablespoons chopped fresh parsley (for garnish)
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sliced fennel, and sauté for about 5 minutes until softened.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the tomato paste and cook for 1-2 minutes, stirring, to develop its flavor.

Step 5

Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.

Step 6

Add the fish or seafood stock, diced tomatoes, bay leaf, salt, and black pepper. Stir to combine.

Step 7

Bring the soup to a gentle boil, then reduce the heat to low and simmer for 15 minutes to allow the flavors to come together.

Step 8

Taste the soup and adjust seasoning if necessary.

Step 9

Gently add the fish pieces to the soup, ensuring they are submerged. Simmer for 5-7 minutes until the fish is cooked through and flakes easily.

Step 10

Remove the bay leaf and discard.

Step 11

Ladle the soup into bowls, garnish with chopped fresh parsley, and serve with lemon wedges on the side for added brightness.

Nutrition Facts

Serving size	2336.4 grams (2336.4g)

Amount per serving	% Daily Value*
Calories	1094

Total Fat 34.70g	44%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.70g
Cholesterol 247mg	82%
Sodium 4769mg	207%
Total Carbohydrate 62.50g	23%
Dietary Fiber 15.40g	55%
Total Sugars 29.30g
Protein 98.60g	197%

Vitamin D 907IU	4536%
Calcium 323mg	25%
Iron 7mg	39%
Potassium 3735mg	79%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.6%

Protein: 41.2%

Carbs: 26.1%