Impressive, quick and packed with flavour, it’s no wonder that fish soup is a hit from Venice to Tuscany.
Ingredients
- 1/4 cup (60ml) olive oil, plus extra to drizzle
- 1 onion, thinly sliced
- 2 celery stalks, thinly sliced
- 3 garlic cloves, thinly sliced
- 1 red capsicum, sliced 1cm thick
- 400g can chopped tomatoes
- 500ml tomato passata (sugo: see Notes)
- Good pinch of dried red chilli flakes
- 2 rosemary sprigs
- 2 bay leaves
- 1 cup (250ml) Massel vegetable liquid stock or water
- 1 teaspoon paprika
- 400g can cannellini beans, rinsed, drained
- 250g punnet cherry tomatoes
- 800g skinless fish fillets, cut in 4cm pieces (see Notes)
- 8 tiger prawns, peeled (tails intact)
- 16-20 mussels, scrubbed, debearded
- Chopped flat-leaf parsley, to serve
Method
- Step 1Heat the oil in a wide saucepan over medium heat. Fry the onion, celery and garlic for 5 minutes, stirring occasionally, until soft.
- Step 2Add capsicum, tomatoes, passata, chilli, herbs, stock and paprika. Season. Simmer over medium-low heat, partly covered, for 20 minutes until capsicum softens.
- Step 3Add the beans and cherry tomatoes and cook for 5 minutes or until tomatoes soften.
- Step 4Add the seafood. Cover and simmer gently for 4-5 minutes until mussels have opened and the fish and prawns are just cooked. Discard any mussels that haven’t opened after this time.
- Step 5Season to taste, then divide among bowls and serve immediately, garnished with parsley and drizzled with olive oil.
- High protein
- Low carb
- Lower gi
Nutrition
2364 kj
Energy
20g
Fat Total
4g
Saturated Fat
9g
Fibre
70g
Protein
189mg
Cholesterol
1318.36mg
Sodium
13g
Carbs (sugar)
20g
Carbs (total)
All nutrition values are per serve
Notes
Passata is from supermarkets.
Use a mixture of white fish fillets (such as blue-eye, bream, snapper and whiting) with red fish such as red mullet and red snapper.
- Author: Jill Dupleix
- Image credit: Ben Dearnley
- Publication: Taste.com.au
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