Mediterranean Diet Fish Ball Soup
Dive into the wholesome flavors of the Mediterranean with this irresistible Mediterranean Diet Fish Ball Soup. Packed with heart-healthy ingredients like tender white fish, fresh parsley, and zesty lemon juice, this soup is both nutritious and comforting. The homemade fish balls are seasoned perfectly with garlic and breadcrumbs, then simmered in a robust broth featuring crushed tomatoes, diced vegetables, aromatic bay leaves, and oregano. The result is a light yet satisfying soup that highlights the timeless appeal of Mediterranean cuisine. Ready in under an hour, this recipe is perfect for a cozy family dinner or elegant entertaining. Serve it hot, topped with a sprinkle of fresh parsley for a vibrant finish! Keywords: Mediterranean fish soup, healthy fish recipes, fish ball soup, Mediterranean diet meals.
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Recipe Information
Ingredients
- 500 grams White fish fillets (cod or haddock)
- 2 tablespoons Fresh parsley, chopped
- 2 pieces Garlic cloves, minced
- 1 large Egg
- 1 cup Bread crumbs
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 1 large Carrot, diced
- 1 piece Celery stalk, diced
- 400 grams Canned tomatoes, crushed
- 1 liter Vegetable broth
- 2 pieces Bay leaves
- 1 teaspoon Dried oregano
- 1 piece Lemon, juiced
Instructions
Start by preparing the fish balls. Cut the white fish fillets into small pieces and place them in a food processor.
Add parsley, 1 clove of minced garlic, an egg, bread crumbs, salt, and pepper to the food processor. Blend until the mixture becomes a smooth paste.
With damp hands, form the fish mixture into small balls, about 2.5 cm (1 inch) in diameter. Set aside.
Heat olive oil in a large pot over medium heat. Add the chopped onion, remaining minced garlic, diced carrot, and celery. Cook for 5-6 minutes until the vegetables soften.
Add the crushed tomatoes to the pot and stir well.
Pour in the vegetable broth and add bay leaves and oregano. Bring the liquid to a gentle boil.
Carefully add the fish balls to the soup. Reduce the heat to a simmer and cook for 15-20 minutes, or until the fish balls are cooked through.
Remove the bay leaves and discard them. Stir in the lemon juice just before serving.
Serve the soup hot, garnished with additional chopped parsley if desired.
Nutrition Facts
Calories |
1797 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.5 g | 71% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 7.6 g | ||
| Cholesterol | 434 mg | 145% | |
| Sodium | 7119 mg | 310% | |
| Total Carbohydrate | 193.5 g | 70% | |
| Dietary Fiber | 31.6 g | 113% | |
| Total Sugars | 51.2 g | ||
| Protein | 136.2 g | 272% | |
| Vitamin D | 6.3 mcg | 32% | |
| Calcium | 684 mg | 53% | |
| Iron | 17.9 mg | 99% | |
| Potassium | 5871 mg | 125% | |
*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.
