COZY Mediterranean Fish Soup | Heart-Healthy One-Pot Recipe

red wine

🥗Healthier: non-alcoholic red wine

💰Cheaper: grape juice

Grape juice provides sweetness without alcohol.

fish stock

🥗Healthier: vegetable stock

💰Cheaper: water with fish bones

Vegetable stock lowers calories while maintaining flavor.

Heat a stockpot over medium heat and add 3 tablespoons of extra virgin olive oil.

Finely chop 1 medium-sized onion, roughly chop 6 cloves of garlic, and finely chop 2 small peeled carrots.

Add the chopped onion, garlic, and carrots into the stockpot and mix them around to coat in the olive oil.

After about 4 minutes, when the veggies are lightly sautéed, add 1 teaspoon of dried oregano, 1/2 teaspoon of dried thyme, and 1/4 teaspoon of saffron threads. Season with sea salt and freshly cracked black pepper, then mix well.

Drain 1 can of white beans and rinse them under water. Add the beans into the stockpot along with 1 liter of fish broth and raise to high heat, mixing gently.

Measure out 1/2 cup of Spanish round rice. Once the broth comes to a boil, add the rice and mix it together. Place a lid on the stockpot and lower the heat to low.

After 14 minutes of simmering the rice, add in the pieces of fish (cut from 2 cod fillets) and gently mix. Place the lid back on and simmer for another 4 minutes until the rice and fish are cooked through.

Turn off the heat, remove the lid, and add in 100 g of chopped fresh spinach, mixing until the spinach is lightly wilted.

Squeeze in 1 tablespoon of fresh lemon juice and give it one final mix.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens