Chunky Mediterranean fish soup

Recipe uploaded by

CJ Jackson

2 ratings

Recipe by CJ Jackson

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1. Put the pasta sauce and stock into a large saucepan, bring to the boil and simmer for 2-3 mins. Add the courgettes and fennel and simmer for 2 mins.
2. Cut the hoki fillets into 4cm pieces. Add to the soup and poach over a low heat for 2-3 mins or until the fish is cooked. Don't stir too often or the fish will break up. Gently stir in the basil and adjust the seasoning.
3. Mix the chipotle chilli mix or chilli paste with the crème fraîche and season. Ladle the soup into bowls and spoon a dollop of crème fraîche on top.

Per serving

164 kcalories, protein 23g, carbohydrate 9g, fat 4 g, saturated fat 1g, fibre 3g, salt 1.83 g

Latest comments and suggestions

• Helen

  02 June 2008

  Helen rated and commented on this recipe

  

  This was really tasty but I did reduce the recommendation on the Fennel and replaced Hoki with chucky pieces of Cod. Good recommendation not to stir too frequently, that way you get nice size pieces of fish in the soup. Delicious!

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• mother*ship

  22 September 2009

  mother*ship rated and commented on this recipe

  

  I sweated the veg a little first, used pollock because of the price and garnished it with a few green olives. Result - simple, healthy tasty!

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Ingredients

• 500g tub Napoletana (tomato and basil) pasta sauce
• 450ml fish stock
• 2 courgettes , finely sliced
• 1 bulb fennel , finely sliced
• 450g hoki fillets , defrosted
• handful basil leaves, torn
• 1 tsp chipotle chillies in adobo sauce or chilli paste, to serve
• 5 tbsp half-fat crème fraîche , to serve

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Difficulty and servings

Serves 4

Preparation and cooking times

Prep 5 mins

Cook 10 mins

Low-fat

Ingredients

• 500g tub Napoletana (tomato and basil) pasta sauce
• 450ml fish stock
• 2 courgettes , finely sliced
• 1 bulb fennel , finely sliced
• 450g hoki fillets , defrosted
• handful basil leaves, torn
• 1 tsp chipotle chillies in adobo sauce or chilli paste, to serve
• 5 tbsp half-fat crème fraîche , to serve

Per serving

164 kcalories, protein 23g, carbohydrate 9g, fat 4 g, saturated fat 1g, fibre 3g, salt 1.83 g

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