Fish Soup with Fennel
Dive into the delicate flavors of the sea with this vibrant Fish Soup with Fennel, a comforting one-pot recipe that’s as nourishing as it is elegant. This Mediterranean-inspired dish features tender pieces of flaky white fish nestled in a fragrant broth infused with the subtle anise-like notes of fennel, aromatic garlic, and a splash of dry white wine. A rich tomato base and savory seafood stock bring depth, while fresh parsley and a squeeze of lemon add a finishing touch of brightness. Perfect for a light yet satisfying dinner, this hearty fish soup is ready in just 45 minutes and pairs beautifully with crusty bread to soak up every last drop of the flavorful broth. A healthy, gluten-free option for seafood lovers, this recipe is a true celebration of clean, fresh ingredients.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 1 large fennel bulb, thinly sliced
- 3 cloves garlic cloves, minced
- 2 tablespoons tomato paste
- 1 cup dry white wine
- 4 cups fish or seafood stock
- 1 cup diced tomatoes (canned or fresh)
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoons ground black pepper
- 1 pound firm white fish fillets (e.g., cod, halibut), cut into 1-inch pieces
- 2 tablespoons chopped fresh parsley (for garnish)
- 4 pieces lemon wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sliced fennel, and sauté for about 5 minutes until softened.
Stir in the minced garlic and cook for another minute until fragrant.
Add the tomato paste and cook for 1-2 minutes, stirring, to develop its flavor.
Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.
Add the fish or seafood stock, diced tomatoes, bay leaf, salt, and black pepper. Stir to combine.
Bring the soup to a gentle boil, then reduce the heat to low and simmer for 15 minutes to allow the flavors to come together.
Taste the soup and adjust seasoning if necessary.
Gently add the fish pieces to the soup, ensuring they are submerged. Simmer for 5-7 minutes until the fish is cooked through and flakes easily.
Remove the bay leaf and discard.
Ladle the soup into bowls, garnish with chopped fresh parsley, and serve with lemon wedges on the side for added brightness.
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 1100 mg | 48% | |
| Total Carbohydrate | 25.3 g | 9% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 12.3 g | ||
| Protein | 26.0 g | 52% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 131 mg | 10% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 1229 mg | 26% | |
*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.
