Sicilian fish soup

Fish Soup

Serves 6

  • 1 red onion

  • 2 sticks celery

  • ½ small bulb fennel

  • 2 cloves garlic

  • 1 red chilli, deseeded

  • 2 tablespoons olive oil, plus extra for drizzling

  • 1 glass dry white wine

  • 800 g chopped plum tomatoes or passata

  • ½ butternut squash, peeled and grated

  • 500 ml organic fish stock

  • 200 g salmon fillet, from sustainable sources, ask your fishmonger, skinned

  • 300 g halibut fillet, from sustainable sources, ask your fishmonger, skinned

  • 12 raw peeled prawns or langoustine tails, from sustainable sources, ask your fishmonger

  • ½ lemon

  • 1 large handful fresh flat-leaf parsley, chopped

Finely chop the onion, celery, fennel, garlic and chilli. Heat the oil in a large pan, add the onion, celery, fennel, garlic and chilli and sweat gently until soft. Add the wine, tomatoes or passata, squash and stock and bring to the boil. Cover and simmer gently for 30 minutes. Season and gently break up the tomatoes.



Roughly chop the salmon and halibut and add to the pan. Add the prawns or langoustine tails, cover and simmer for 10 minutes or until just cooked.



Taste the soup and season it again with salt and pepper and a squeeze of lemon juice, if necessary.



Serve drizzled with olive oil and sprinkled with the chopped parsley.

Nutritional Information

Sicilian fish soup

Packed with tasty halibut, salmon and prawns

More Starters recipes >
0 foodies cooked this
Throwing butternut squash into this gorgeous mixed fish soup gives a lovely colour and sweetness
Serves 6
1h 05m
Super easy
Method

Grating the pumpkin into the soup is a little trick I saw in Sicily. It gives it good colour and sweetness.

Finely chop the onion, celery, fennel, garlic and chilli. Heat the oil in a large pan, add the onion, celery, fennel, garlic and chilli and sweat gently until soft. Add the wine, tomatoes or passata, squash and stock and bring to the boil. Cover and simmer gently for 30 minutes. Season and gently break up the tomatoes.

Roughly chop the salmon and halibut and add to the pan. Add the prawns or langoustine tails, cover and simmer for 10 minutes or until just cooked.

Taste the soup and season it again with salt and pepper and a squeeze of lemon juice, if necessary.

Serve drizzled with olive oil and sprinkled with the chopped parsley.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 306
    15%
  • Carbs 14.9g
    6%
  • Sugar 9.0g 10%
  • Fat 11.0g 16%
  • Saturates 1.7g 9%
  • Protein 28.3g 63%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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