Fish soup recipe

  • Serves 6
  • 30 mins to prepare and 1 hr to cook
  • 368 calories / serving
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Fish soup HERO

In a large heavy-bottomed pan, heat the olive oil and gently fry the onions, carrots, garlic, celery and peppers until soft but not coloured. Add a good glug of dry white whine and simmer for 5 minutes.

Stir in the chopped tomatoes and both stocks. Add the fresh tomatoes and the anchovy fillets, then add a little black pepper. Cover and simmer for about 40 minutes.

Add the monkfish tail cubes, the seafood and the pasta. Cover and simmer for 20 minutes, stirring occasionally to prevent the pasta from sticking.

Serve in big bowls, sprinkled with the chopped olives and served with chunks or fresh crusty bread.

*Inspired by Johanne T. featured in the Realfood Cookbook

  • Ingredients

  • good glug olive oil
  • 2 small onions, finely chopped
  • 2 carrots, finely chopped
  • 2 celery stalks, finely chopped
  • 4 garlic cloves, finely chopped
  • 1-2 sweet peppers (any colour), deseeded and finely chopped
  • good glug dry white wine
  • 500g carton or tin chopped tomatoes with olive oil and garlic
  • 1.5 litres (2½pt) vegetable stock
  • 500ml (17fl oz) fish stock
  • 8 tomatoes, roughly chopped
  • 2 anchovy fillets in oil, drained
  • salt
  • pepper
  • 250g (8oz) monkfish tail, all bones removed and flesh cut into cubes
  • 250g (8oz) frozen seafood, defrosted and rinsed
  • 2 handfuls small soup pasta
  • handful olives (black or green), stoned and finely chopped
  • fresh crusty bread, to serve
  • Energy 1550kj 368kcal 18%
  • Fat 8g 11%
  • Saturates 1g 6%
  • Sugars 12g 13%
  • Salt 2.4g 40%

of the reference intake
Carbohydrate 46.6g Protein 23.4g Fibre 5.7g


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