See Also: Mediterranean Fish Soup(recipes)
Mediterranean Soup with Mozzarella(recipes)
Mediterranean Shrimp Soup(recipes)
Mediterranean Lentil Soup(recipes)
Baked Fish with Fresh Mediterranean Salsa(recipes)
Fish soup(recipes)
Italian Fish Soup(recipes)
Tom yum soup with lime and white fish(recipes)
Ha long crab and white fish vermicelli soup with rao ram herb(recipes)
Lantern soup (pumpkin and haricot bean soup)(recipes)

Mediterranean Fish Soup (recipes)


Mediterranean Fish Soup

Yield: Makes 4 servings

Each bustling Mediterranean seaport has a traditional seafood soup or stew. Within each city, recipes vary according to the day' s catch. This energy-packed soup is just a sample of what is overseas.





Ingredients:



4ounces uncooked pastina or other small pasta

Nonstick cooking spray

3/4cup chopped onion

2cloves garlic, minced

1teaspoon fennel seeds

1can (about 14 ounces) no-salt-added stewed tomatoes

1can (about 14 ounces) fat-free reduced-sodium chicken broth

1tablespoon minced fresh parsley

1/2teaspoon black pepper

1/4teaspoon ground turmeric

8ounces firm, white-fleshed fish, cut into 1-inch pieces

3ounces uncooked small shrimp, peeled and deveined









Preparation:





1.Cook pasta according to package directions, omitting salt. Drain; set aside.2.Spray large nonstick saucepan with cooking spray. Add onion, garlic and fennel seeds; cook over medium heat 3 minutes or until onion is tender.3.Stir in tomatoes, chicken broth, parsley, pepper and turmeric. Bring to a boil; reduce heat and simmer 10 minutes. Add fish and cook 1 minute. Add shrimp and cook until shrimp just begin to turn pink and opaque.4.Divide pasta among 4 bowls; ladle soup over pasta.









Nutritional Information:







Serving Size: 1-1/2 cups soup with 1/2 cup cooked pasta







Sodium

111 mg







Protein

19 g







Fiber

3 g







Carbohydrate

28 g







Cholesterol

59 mg







Saturated Fat









Total Fat

2 g







Calories from Fat

10 %







Calories

209









Dietary Exchange:







Starch

1-1/2







Vegetable

1-1/2







Meat

1-1/2















Other ways:








Serves 8



Preparation time

30 mins to 1 hour



Cooking time

10 to 30 mins

















Ingredients



1 small gurnard or grey mullet, weighing about 450g/1lb1 red mullet, weighing about 350g/12oz1 small monkfish tail, weighing about 450g/1lb100g/4oz prepared squid20 small mussels, cleaned150ml/5fl oz white wine1 fennel bulb, trimmed1 red onion, peeled1 leek2 celery sticks1 red pepper5 plum tomatoes, skined6 small new potatoes weighing about 175g/6oz in total120ml/4fl oz olive oil6 garlic cloves, sliced thinly2 strips of orange zest, cut into very thin shredsa good pinch of dried chilli flakes2tsp sun-dried tomato paste2 young, fresh bay leaves, shredded finelyleaves from 1 sprig of fresh thyme, finely chopped2 tbsp chopped fresh fennel herb or dill3 tbsp Pernod or Ricardsalt 20 turns of the black pepper millextra virgin olive oil, coarse sea salt and sliced ciabatta or fresh bread, to serve



Method



1. Fillet the gurnard or grey mullet, red mullet and monkfish. Make a fish stock with the bones, using 2.75L/5pt of water.2. Cut the squid lengthways along one side of the pouch and open it out. Cut the squid and the fish fillets lengthways into strips 2cm/¾in wide, then cut across each strip into slices 1cm/½in wide. All the pieces of fish should be the same size and shape.3. Put the mussels in a pan with a splash of white wine, cover and cook over a high heat for 3-4 minutes until they have opened. Discard any that remain closed.4. Strain the mussel cooking liquor into the fish stock, then shell the mussels, discarding the shells.5. Cut the fennel bulb and red onion into 6-8 wedges so that each wedge measures about 2cm.¾in at its thickest part.6. Cut the leek lengthways into quarters and the celery sticks lengthways in half.7. Cut the red pepper lengthways into strips 2cm/¾in wide and the tomatoes and potatoes lengthways into 4 wedges. Then cut each of the vegetables across into thin, arc-like slices, making sure that they are all roughly the same size and shape - this is very important to the final look of the soup.8. Heat the olive oil in a large pan - if you have a suitable oven-to-table one, this would be ideal. Otherwise just use a large saucepan and transfer the soup to a tureen to serve.9. Add the fennel, red onion, leek, celery, red pepper, garlic, orange zest and dried chilli.10. Cook over a low heat for about 4 minutes, until the vegetables are just softened. Add the sun-dried tomato paste, fish stock, remaining white wine, tomatoes, potatoes, salt and pepper. Bring to the boil and simmer for 5 minutes.11. Add the fish, plus the bay leaves, thyme, half the fennel herb or dill and the Pernod or Ricard. Simmer for 3 minutes only (otherwise you will overcook the fish), adding the mussels for the final 30 seconds.12. Sprinkle the soup with the remaining fennel or dill and take to the table, together with little bowls of extra virgin olive oil and coarse sea salt and the bread. Serve in large soup plates and instruct your guests to dip the bread in the oil and then the salt to eat the soup.