Watercress Tomato and Sole Soup
Dive into a bowl of refreshing and nutrient-packed *Watercress Tomato and Sole Soup*, a light yet satisfying dish that's perfect for any season. This vibrant recipe combines tender, bite-sized pieces of sole fillet with the earthy pepperiness of fresh watercress and the natural sweetness of ripe tomatoes for a flavor profile that's both delicate and rich. Simmered in a savory chicken or fish stock and finished with a splash of zesty lemon juice, this soup delivers a harmonious blend of brightness and warmth. Ready in just 40 minutes, it's a perfect weeknight dinner option that feels both simple and elegant. Serve it hot with crusty bread for an inviting, wholesome meal that's sure to impress.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 minced garlic cloves
- 4 medium, diced ripe tomatoes
- 4 cups chicken or fish stock
- 3 fillets (about 1 pound total), cut into bite-sized pieces sole fillets
- 2 cups, roughly chopped watercress
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons lemon juice
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes, or until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to let it burn.
Add the diced tomatoes to the pot and cook for 5 minutes, stirring occasionally, until they start to break down and release their juices.
Pour in the chicken or fish stock and bring the mixture to a gentle boil.
Reduce the heat to low and simmer the soup for 10 minutes to allow the flavors to meld.
Carefully add the bite-sized pieces of sole fillet to the simmering soup and cook for 4-5 minutes, or until the fish is opaque and cooked through.
Stir in the chopped watercress and cook for an additional 1-2 minutes, just until wilted.
Season the soup with salt and black pepper to taste, and stir in the lemon juice for a bright finish.
Ladle the soup into bowls and serve hot. Optionally, garnish with a sprig of watercress or a wedge of lemon.
Nutrition Facts
Calories |
390 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.3 g | 17% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 1837 mg | 80% | |
| Total Carbohydrate | 8.9 g | 3% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 4.4 g | ||
| Protein | 59.3 g | 119% | |
| Vitamin D | 8.0 mcg | 40% | |
| Calcium | 131 mg | 10% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1430 mg | 30% | |
*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.
