Nourishing fish soup

Simple to make, nourishing fish soup

Nourishing fish soup

This nourishing recipe is simple to make and nurtures the body from the inside out. Wonderful in those cooler months, but the light, fresh nature of this soup makes it a pleasure all year round.

SERVES: 4 PREP TIME: 10 mins COOK TIME: 15 mins


  • 2 tablespoons olive oil
  • 1 fresh red chilli, finely sliced or ¼ teaspoon chilli powder/flakes (optional)
  • 6 stalks spring onion, thinly sliced
  • ½ medium sized fennel bulb, finely sliced
  • 2 teaspoon ground cumin powder
  • 1 teaspoon ground coriander
  • 2 teaspoon ground turmeric
  • 4 cloves garlic, finely diced or crushed
  • 1 400g tin crushed or chopped tomatoes
  • 1 litre water or fish stock
  • 2 medium sized fillets of firm white fish of your choice, cut into 2cm x 2cm pieces
  • 1 tablespoon roughly chopped fresh basil or coriander
  • freshly ground black pepper, to taste


  1. Pour the olive oil into a large saucepan and add the chilli, spring onions and fennel. Gently fry until they begin to soften (approximately 10 minutes) stirring occasionally.
  2. Once softened, add the spices and garlic and stir for a minute or two to combine all the ingredients.
  3. Then add the tinned tomatoes and water. Stir again and simmer for 5-10 minutes.
  4. Remove the saucepan from the heat and using a hand blender, give the soup base a light blend. For a smoother soup, blend for a little longer.
  5. Return to a low heat and add the diced firm fish of your choice and allow to simmer gently for 4 minutes with the lid on.
  6. Remove from heat and when serving, dress with some the fresh basil or coriander and freshly ground black pepper.


  • Stir in some Dairy free basil pesto to add to the flavour.
  • Get adventurous with your greens and feel free to add to this mix. Broccoli, green beans, kale and/or sea vegetables will make this simple recipe all the more delicious and nutritious!
  • Enjoy as an entrée or main course.
  • You can vary this by using salmon, trout, prawns, scallops or tofu in place of fish, or a combination of a few of these things together.

  • This is a great base that can be served on its own without anything else added, a simple tomato and fennel soup.

  • You can also fry the fish in a separate pan with a teaspoon of dried rosemary and then place it on top of the tomato and fennel soup when serving.

Dietary Requirements

Gluten Free  |  Dairy Free  |  Sugar Free  |  Yeast Free  |  Soy Free  |  Egg Free  |  Nut Free  

Filed under

Gluten freeDairy free

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