Fish Soup with Tomatoes

Warm, comforting, and bursting with Mediterranean flavors, this Fish Soup with Tomatoes is a one-pot wonder that’s as easy to make as it is satisfying. Featuring tender white fish fillets, a rich tomato base, and aromatic vegetables like onion, celery, and carrot, this recipe strikes the perfect balance between light and hearty. The infusion of garlic, dried thyme, and a hint of red pepper flakes adds depth and subtle spice, while a squeeze of fresh lemon juice brightens every spoonful. Simmered in a flavor-packed fish or vegetable stock, this soup is perfect for cozy weeknight dinners or elegant entertaining. Serve it piping hot, garnished with fresh parsley and paired with crusty bread or a side of rice for a wholesome, delicious meal.

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)
• 3 cloves garlic cloves (minced)
• 2 stalks celery (chopped)
• 1 medium carrot (diced)
• 4 large fresh tomatoes (chopped)
• 2 tablespoons tomato paste
• 4 cups fish stock (or vegetable stock)
• 1 pound white fish fillets (e.g., cod or tilapia)
• 2 tablespoons lemon juice (freshly squeezed)
• 2 tablespoons fresh parsley (chopped)
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon crushed red pepper flakes (optional)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 3-4 minutes, until soft and translucent.

Step 3

Stir in the minced garlic, celery, and carrot. Cook for another 5 minutes, stirring occasionally, until the vegetables are softened.

Step 4

Add the chopped tomatoes and tomato paste to the pot. Cook for 5 minutes, stirring occasionally, to allow the tomatoes to break down.

Step 5

Pour in the fish stock and stir in the dried thyme, salt, black pepper, and crushed red pepper flakes (if using). Bring the mixture to a boil.

Step 6

Lower the heat to a simmer and cook for 10 minutes, allowing the flavors to meld together.

Step 7

Cut the fish fillets into bite-sized pieces and gently add them to the pot. Simmer for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 8

Stir in the fresh lemon juice and half of the chopped parsley. Adjust the seasoning with additional salt or pepper if desired.

Step 9

Ladle the soup into bowls and garnish with the remaining parsley. Serve hot with crusty bread or over cooked rice, if desired.

Nutrition Facts

Serving size	1884.3 grams (1884.3g)

Amount per serving	% Daily Value*
Calories	867

Total Fat 35.60g	46%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 2.70g
Cholesterol 247mg	82%
Sodium 4383mg	191%
Total Carbohydrate 37.70g	14%
Dietary Fiber 8.90g	32%
Total Sugars 17.20g
Protein 104.00g	208%

Vitamin D 907IU	4536%
Calcium 262mg	20%
Iron 5mg	27%
Potassium 2860mg	61%

*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: 36.1%

Protein: 46.9%

Carbs: 17.0%