Mediterranean Diet Fish Ball Soup

Dive into the vibrant flavors of the Mediterranean with this comforting and nutrient-packed Mediterranean Diet Fish Ball Soup. This wholesome recipe features tender, homemade fish balls crafted from fresh white fish fillets, parsley, and garlic, simmered to perfection in a rich tomato-based broth infused with aromatic oregano, bay leaves, and a hint of citrusy lemon juice. Packed with wholesome vegetables like carrots, celery, and onions, this soup is a delightful balance of protein and fiber. Ready in under an hour and perfect for weeknight dinners, this dish is a light yet satisfying option for those following the Mediterranean diet. Serve it warm with a sprinkle of fresh parsley for a cozy, nourishing meal that’s as flavorful as it is healthy!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams White fish fillets (cod or haddock)
• 2 tablespoons Fresh parsley, chopped
• 2 pieces Garlic cloves, minced
• 1 large Egg
• 1 cup Bread crumbs
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 1 medium Onion, chopped
• 1 large Carrot, diced
• 1 piece Celery stalk, diced
• 400 grams Canned tomatoes, crushed
• 1 liter Vegetable broth
• 2 pieces Bay leaves
• 1 teaspoon Dried oregano
• 1 piece Lemon, juiced

Directions

Step 1

Start by preparing the fish balls. Cut the white fish fillets into small pieces and place them in a food processor.

Step 2

Add parsley, 1 clove of minced garlic, an egg, bread crumbs, salt, and pepper to the food processor. Blend until the mixture becomes a smooth paste.

Step 3

With damp hands, form the fish mixture into small balls, about 2.5 cm (1 inch) in diameter. Set aside.

Step 4

Heat olive oil in a large pot over medium heat. Add the chopped onion, remaining minced garlic, diced carrot, and celery. Cook for 5-6 minutes until the vegetables soften.

Step 5

Add the crushed tomatoes to the pot and stir well.

Step 6

Pour in the vegetable broth and add bay leaves and oregano. Bring the liquid to a gentle boil.

Step 7

Carefully add the fish balls to the soup. Reduce the heat to a simmer and cook for 15-20 minutes, or until the fish balls are cooked through.

Step 8

Remove the bay leaves and discard them. Stir in the lemon juice just before serving.

Step 9

Serve the soup hot, garnished with additional chopped parsley if desired.

Nutrition Facts

Serving size	2523.7 grams (2523.7g)

Amount per serving	% Daily Value*
Calories	1797

Total Fat 55.50g	71%
Saturated Fat 10.20g	51%
Polyunsaturated Fat 7.60g
Cholesterol 435mg	145%
Sodium 7119mg	310%
Total Carbohydrate 193.50g	70%
Dietary Fiber 31.60g	113%
Total Sugars 51.20g
Protein 136.20g	272%

Vitamin D 254IU	1269%
Calcium 684mg	53%
Iron 18mg	99%
Potassium 5871mg	125%

*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: 27.5%

Protein: 30.0%

Carbs: 42.6%