Easy Roman-Style Fish Soup

1 Reviews
100% would make this recipe again

Mussels, squid, and fish in a spicy broth.

Each Italian region with a coastline has its own fish soup. This version is more of a stew than a soup and has the advantage of being simple to prepare and eat since it calls for fish fillets rather than whole fish.

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Preparation : 15 min Cooking : 30 min
510 calories/serving

Ingredients

800 g cuttlefish, or squid, cleaned and rinsed
900 g mussels, rinsed 60 units
3 tbsp Parsley and Garlic Base 45 mL
2 onions, finely chopped 400 g
2 cloves garlic, pressed
2 tbsp olive oil 30 mL
1 dried chili peppers, minced 0.4 g
2/3 cup white wine 170 mL
1 1/2 cup canned tomatoes (diced) 380 g
3 turbot fillets, or tilapia 650 g
1/3 cup water, or more, if necessary 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
6 slices bread, whole wheat 220 g
1 clove garlic, to rub the bread

Method

  1. Rinse the squid, drain and slice into 1 cm rings. Set aside.
  2. Carefully rinse and brush the mussels to remove any sand. Drain. Discard any mussels that stay open, even after being tapped. Put the mussels in a pot with about one teaspoon of the parsley and garlic base. Cook over medium heat, covered, 7-8 min. All the mussels should open. Take them out and set aside. Filter the liquid through a sieve to remove any bits of shell and sand. Set aside.
  3. In the meantime, finely chop the onion and press the garlic using a garlic press. Heat the oil in a pot over medium heat. Sauté the onion and garlic about 5 min until translucent. Add about one tablespoon of the parsley and garlic base and minced chili pepper. Cook 1 min with stirring. Add the squid and cook 2-3 min until they become opaque. Pour in the wine and cook 1 more min. Add the diced tomatoes and salt, then cook about 10 min. Add the filtered mussel liquid and bring to a simmer (i.e. bring to a boil, then lower the heat so that the liquid just bubbles up to the surface).
  4. Cut the fish fillet into large chunks, add to the pot, cover, and cook until the fish is opaque throughout, about 5 min. Add some water if necessary just to cover the fish.
  5. Take advantage of these last 5 min to shell most of the mussels discarding the shells, but keeping some for decoration. Also remove and discard any unopened mussels. Put the mussels back into the pot to warm them up. Adjust the seasoning as desired.
  6. Toast the bread slices then rub them on one side with a garlic clove. Place a slice in each bowl. Ladle the soup over the bread and garnish with the unshelled mussels. Serve.

Nutrition Facts Table

per 1 serving (370 g)

Amount

% Daily Value

Calories

510

Fat

14 g

22 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

290 mg

Sodium

1280 mg

54 %

Carbohydrate

30 g

10 %

Fibre

4 g

15 %

Sugars

11 g

Net Carbs

26 g

Protein

64 g

Vitamin A

39 %

Vitamin C

49 %

Calcium

24 %

Iron

111 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin C, Vitamin E
Source of  :
Fibre
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Meat and Alternatives 7 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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