Authentic Mediterranean Fish Soup Recipe | Healthy & Flavorful

Mediterranean Fish Soup is a delightful, aromatic, and nourishing dish that embodies the essence of coastal Mediterranean cuisine. Packed with fresh seafood, vibrant vegetables, and fragrant herbs, this soup is a perfect balance of flavors and nutrients. Originating from various Mediterranean coastal regions, this dish is known for its light yet deeply flavorful broth infused with garlic, tomatoes, and a hint of citrus. It is an excellent meal choice for those who love seafood and want a healthy yet satisfying dish.

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This recipe is easy to prepare, making it ideal for both weeknight dinners and special occasions. Whether you’re craving a warm bowl of comfort or a taste of the Mediterranean, this fish soup will transport your taste buds to sun-drenched coastal villages.

Nutrition

Per Serving (Approximate):

• Calories: 300 kcal
• Protein: 35g
• Carbohydrates: 15g
• Fat: 8g
• Fiber: 3g
• Sodium: 750mg
• Omega-3 Fatty Acids: High

Prep Time

• Preparation Time: 15 minutes
• Active Cooking Time: 30 minutes
• Resting Time: 5 minutes
• Total Time: 50 minutes

Cuisine

Mediterranean

Course

Soup/Main Course

Servings

4 servings

Equipment

• Large pot or Dutch oven
• Wooden spoon
• Cutting board
• Sharp knife
• Ladle
• Measuring cups and spoons
• Strainer (optional)

Ingredients

• 1 lb (450g) fresh white fish fillets (such as cod, halibut, or sea bass), cut into chunks
• 1/2 lb (225g) shrimp or mussels (optional)
• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 carrot, diced
• 2 medium tomatoes, chopped (or 1 cup canned diced tomatoes)
• 4 cups (1 liter) fish or vegetable broth
• 1/2 cup dry white wine (optional)
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (optional)
• 1/2 tsp ground black pepper
• 1/2 tsp salt (adjust to taste)
• 1 bay leaf
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp saffron threads (optional, for extra depth of flavor)
• Zest and juice of 1 lemon
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh basil, chopped
• 1/2 cup cooked orzo or rice (optional, for a heartier soup)
• Crusty bread, for serving

Instructions

Step 1: Prepare Ingredients

• Rinse the fish fillets and shrimp/mussels under cold water and pat dry with a paper towel.
• Chop the vegetables, garlic, and herbs.
• Measure out all the seasonings and liquids.

Step 2: Sauté Aromatics

• Heat olive oil in a large pot over medium heat.
• Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
• Stir in the minced garlic, red bell pepper, and carrot. Cook for another 2 minutes until fragrant.

Step 3: Build the Broth

• Add the chopped tomatoes (or canned tomatoes) to the pot and cook for 3 minutes until they break down.
• Pour in the fish broth and white wine (if using), then add the bay leaf, smoked paprika, red pepper flakes, thyme, oregano, saffron, salt, and black pepper.
• Stir well and bring the soup to a gentle boil.

Step 4: Simmer the Soup

• Reduce the heat to low and let the soup simmer for about 20 minutes, allowing the flavors to meld.

Step 5: Add the Seafood

• Gently place the fish chunks and shrimp/mussels into the simmering soup.
• Cover and cook for another 7-10 minutes, or until the fish is opaque and easily flakes with a fork.
• Stir in the lemon zest, lemon juice, chopped parsley, and basil.

Step 6: Adjust Seasoning & Serve

• Taste and adjust the salt and pepper if needed.
• If using, stir in the cooked orzo or rice for extra heartiness.
• Remove the bay leaf and discard.
• Ladle the soup into bowls and serve with crusty bread for dipping.

Tips & Variations

• Use Fresh Fish: The fresher the fish, the better the taste. Visit your local fish market for the best selection.
• Swap Proteins: This soup works well with a mix of seafood like clams, squid, or even salmon.
• Add Vegetables: For a more robust dish, add zucchini, celery, or potatoes.
• Make it Spicier: Increase red pepper flakes or add a pinch of cayenne.
• Gluten-Free Option: Skip the orzo/rice or use a gluten-free alternative.
• Storage & Reheating: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to avoid overcooking the fish.

Conclusion

This Mediterranean Fish Soup Recipe is a fantastic way to enjoy the rich flavors and health benefits of the Mediterranean diet. With its combination of fresh seafood, herbs, and a light yet deeply flavorful broth, this dish is perfect for any occasion. Serve it with a side of crusty bread, and you have a meal that is both nourishing and delicious. Whether you’re new to seafood soups or a seasoned cook, this recipe is simple enough to master while offering gourmet-level satisfaction. Enjoy your homemade Mediterranean Fish Soup and savor the taste of the sea in every spoonful!

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.