Warm And Simple Mediterranean Fish Soup Recipe For Wholesome Wellness

Sun-kissed shores, azure waves, and age-old traditions are the essence of the Mediterranean. Our mediterranean fish soup recipe captures this spirit in a bowl with every simmer and bubble. 

Dive into the depths of flavors, where fresh fish dances with aromatic herbs and a hint of zest. This recipe doesn’t just offer a meal; it transports you to coastal villages, where every ingredient tells a tale.

Perfect for those seeking a heart-healthy treat, this soup is more than sustenance—it’s an experience. Join us on this culinary voyage, and let the magic of the Mediterranean envelop your senses. Prepare, savor, and journey.

What Is Mediterranean Fish Soup?

Mediterranean fish soup is a flavorful broth steeped in coastal tradition. Sourced from the azure waters of the Mediterranean, it combines fresh fish with a medley of vegetables, herbs, and olive oil. 

Inspired by age-old recipes, the soup often incorporates tomatoes, onions, and saffron, creating a rich and aromatic experience. 

This dish nourishes and transports one to sun-drenched shores, offering a taste of the sea with every spoonful. A heart-healthy delicacy, it embodies the essence of Mediterranean cuisine.

History Of Mediterranean Fish Soup 

Mediterranean fish soup, rooted in ancient coastal communities, has been a staple for millennia. Fish was a vital resource across civilizations, from the Phoenicians to the Greeks. 

Local variations emerged, influenced by available ingredients and cultural exchanges. The soup evolved, embracing tomatoes after the New World discovery and saffron from spice trades. 

Historically, it was a humble meal, utilizing the day’s catch and local produce. Today, this delectable concoction represents a tapestry of Mediterranean history, uniting diverse flavors and traditions in one bowl.

Interesting Facts About The Mediterranean Fish Soup 

• Ancient Origins: The concept dates back to ancient Greek and Roman times, where seafood was stewed with herbs and wine.
• Local Variations: Almost every Mediterranean country boasts its version, like France’s bouillabaisse or Italy’s cacciucco.
• Fish Selection: Traditionally made using the “catch of the day,” the soup often features various fish types, ensuring unique flavors each time.
• Rouille: In regions like Provence, it’s served with rouille, a garlicky mayonnaise-like sauce.
• Symbol of Frugality: Historically, the soup maximized lesser cuts of fish, embodying waste-not-want-not values.
• Cultural Celebrations: Many coastal towns celebrate festivals dedicated to this soup, heralding their maritime heritage.
• Nutrition Powerhouse: It’s naturally rich in omega-3 fatty acids, making it a heart-healthy choice.
• Saffron’s Gold: Some versions use saffron, one of the world’s most expensive spices, imparting a golden hue and distinct flavor.

What Makes The Mediterranean Fish Soup Special? 

• Authenticity: Rooted in ancient culinary traditions, it’s a genuine taste of the Mediterranean’s rich history.
• Freshness: Made with the day’s catch, its flavors mirror the sea’s freshness.
• Diversity: Reflects a mosaic of Mediterranean cultures, each adding their unique twist.
• Nutritional Benefits: Loaded with omega-3s, minerals, and antioxidants, it’s a health powerhouse.
• Versatility: Adapts to various ingredients, allowing for seasonal and regional variations.
• Heartwarming: Beyond just a meal, it offers comfort, evoking images of sunlit shores and gentle waves.
• Harmony of Flavors: The delicate balance of fish, herbs, spices, and vegetables creates a harmonious taste experience.
• Sustainability: Encourages the use of local produce and supports sustainable fishing practices.

Ingredients List

Ingredient Tips 

• Onions: Use yellow or white onions for a sweeter, milder flavor.
• Bell Pepper: Red or yellow peppers can offer a sweeter alternative to green.
• Tomatoes: Fresh, ripe tomatoes can be substituted for canned in summer.
• Chicken Broth: Opt for a low-sodium variety or homemade for more control over saltiness.
• Mushrooms: Fresh mushrooms, sautéed briefly, can elevate the soup’s earthiness.
• Wine: Choose a crisp white wine, like Sauvignon Blanc or Pinot Grigio.
• Shrimp: Ensure they’re sustainably sourced; wild-caught often offers a superior taste.
• Cod: Freshness is vital; it can be swapped with haddock or halibut.
• Olives: Kalamata olives add a richer, more intense flavor.
• Herbs: Fresh herbs can be used instead of dried; triple the quantity.

Can You Vary The Recipe With Other Ingredients? 

• Keto: Skip the orange juice and use more olives and fatty fish like salmon for increased fats. Use bone broth for added nutrients.
• Paleo: Omit canned items and processed sauces. Use fresh tomatoes, homemade broth, and ensure the wine is paleo-friendly.
• Gluten-Free: Ensure the chicken broth and other canned items are gluten-free, as some brands may have additives.
• Whole30: Ditch the wine and use compliant broth. Ensure all canned items have no added sugars or non-compliant additives.
• Vegetarian: Substitute fish and shrimp with tofu or tempeh, and use vegetable broth instead of chicken.
• Vegan: Follow the vegetarian guidelines, and additionally swap out any animal-derived products, including the broth, for plant-based alternatives.

Recipe Directions

• Mix garlic, bell pepper, onion, tomatoes, tomato sauce, olives, mushrooms, broth, orange juice, wine, bay leaves, fennel seeds, basil, and pepper in a slow cooker.
• Cook on low for 4-4.5 hours until vegetables are crisp-tender.
• Add shrimp and cod. 
• Cook for an additional 15-30 minutes or until shrimp are opaque.
• Remove bay leaves. Serve.

Variations, Add-Ons, And Toppings 

Variations

• Spicy: Introduce red pepper flakes or chopped chili peppers for a fiery kick.
• Creamy: Stir in coconut milk or heavy cream for a velvety finish.

Add-Ons

• Vegetables: Add zucchini, fennel, or spinach for more depth and nutrition.
• Proteins: Incorporate mussels, clams, or squid rings for a seafood medley.
• Grains: Orzo or small pasta shapes can be added for a heartier dish.

Toppings

• Herbs: Freshly chopped dill, parsley, or cilantro enhance the aroma.
• Citrus: Lemon or lime zest and wedges elevate the soup’s freshness.
• Crunch: Top with homemade croutons or toasted pine nuts.
• Oil Drizzle: Finish with extra virgin olive oil or chili-infused oil for richness and flavor.

Scaling The Recipe

• Mathematics: For straightforward scaling, use a multiplier. To double the recipe, multiply all ingredient quantities by 2. For half, multiply by 0.5.
• Equipment: Ensure your cooking vessel can handle the scaled quantity. If doubling, you might need a larger pot or multiple slow cookers.
• Cooking Time: While ingredient quantities change, cooking time may not linearly double or halve. Monitor for doneness. Increasing quantity may take longer for the soup to reach the desired temperature, but not necessarily double the time.
• Spices & Seasoning: Be cautious when scaling these. Doubling a spicy ingredient might overpower the dish.
• Taste & Adjust: After scaling, always taste and adjust seasonings accordingly. Some ingredients may require fine-tuning to achieve the desired flavor balance.

What Is Used For Garnishing? 

• Fresh Herbs: Chopped parsley, dill, or basil add color and aromatic freshness.
• Citrus Zest: Lemon or lime zest provides a pop of color and enhances the soup’s citrus undertones.
• Olive Oil Drizzle: A final drizzle of extra virgin or chili-infused olive oil adds richness and a glossy finish.
• Croutons: Homemade croutons offer a contrasting crunchy texture.
• Red Pepper Flakes: A sprinkle on top can elevate the dish for those who like a bit of heat.
• Sliced Olives: A few black or green olives emphasize the Mediterranean flair.
• Grated Parmesan: A light dusting adds a salty, umami touch to the soup.

Can I Make Mediterranean Fish Soup In A Slow Cooker Or Instant Pot? 

Slow Cooker

• Place all ingredients, except shrimp and cod, into the slow cooker.
• Cook on low for 4 to 4.5 hours until vegetables are crisp-tender.
• Add the shrimp and cod for 30 minutes to ensure they don’t overcook.
• Once cooked, discard the bay leaves and serve.

Instant Pot

• Use the ‘Sauté’ function to soften the onions, peppers, and garlic.
• Add the remaining ingredients, except for the seafood.
• Pressure to cook on high for 15 minutes.
• Release pressure, add shrimp and cod, then use ‘Sauté’ mode again to cook the seafood for about 5-8 minutes. Check for doneness, then serve.

Can I Use Store Bought Broth, Or Should I Make My Own? 

Store Bought Broth

• Convenience: Perfect for quick preparations without compromising on flavor.
• Variety: Comes in various types – vegetable, chicken, fish, and beef.
• Watch Out: Opt for low-sodium versions to control salt content. Ensure no artificial additives, MSG, or preservatives if you’re health-conscious.

Homemade Broth

• Flavor Depth: Allows personalization of flavors using preferred ingredients.
• Healthier: No added preservatives or artificial flavors.
• Economical: Made using leftovers like bones, vegetable peels, and scraps.
• Time-Consuming: Requires preparation and simmering for several hours for optimum flavors.

Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup? 

Meat/Fish

• Variety: Salmon, haddock, tilapia, or even shellfish like mussels and clams can be integrated.
• Meat Alternative: Chicken or chorizo can add a different flavor profile.

Pasta

• Options: Orzo, penne, or small pasta shapes can be included for added texture and heartiness.

Vegetables

• Diversity: Add zucchini, eggplant, or fennel for depth. Spinach or kale can be stirred in for added greens during the last few minutes.
• Legumes: Chickpeas or white beans offer a heartier dimension and protein.

Success Tips – Tips And Tricks For Making The Soup

Prepping Tips

• Mise en Place: Always gather and prepare all ingredients before starting to ensure smooth cooking.
• Uniformity: Chop vegetables uniformly to ensure even cooking.
• Herb Bundles: Tie herbs like thyme or bay leaves together for easy removal.

Cooking Time Tips

• Low & Slow: Soups benefit from slow simmering, allowing flavors to meld.
• Layering: For a flavor base, start with aromatics (onions, garlic). Add tougher ingredients first, followed by quicker-cooking items.
• Taste Test: Always taste and adjust seasonings as needed, especially before serving.
• Avoid Overcooking: Delicate ingredients, like seafood or greens, should be added last to prevent overcooking.

Nutritional Values  

Mediterranean Fish Soup not only tantalizes the taste buds but also offers a plethora of nutrients. Rich in omega-3s from seafood, vitamins from fresh vegetables, and minerals from its varied ingredients, this soup is a healthful symphony of flavors and benefits.

What Are The Total Calories In The Soup? 

Finding the exact calorie count can be difficult as it depends on the quantity and types of ingredients you use. But if you use the ingredients mentioned in this recipe, a serving might range between 200-350 calories. You can use a calorie counter with the exact ingredients for an accurate calorie count. 

Dietary Restrictions Of The Mediterranean Fish Soup

• Seafood Allergies: Contains fish and shrimp, which are common allergens.
• Gluten: Some store-bought broths, tomato sauces, or canned goods may contain gluten or be cross-contaminated. Always check labels if serving to someone with celiac disease or gluten sensitivity.
• Alcohol: Contains white wine. While most alcohol cooks off, some might remain. It is not suitable for certain religious practices or those avoiding alcohol.
• Low-Carb & Keto: Contains ingredients like tomato sauce and orange juice, which might not be keto-friendly due to sugars.
• Vegetarian & Vegan: Contains seafood and possibly non-vegetarian broth.

Health Benefits Of The Mediterranean Fish Soup

• Heart Health: Omega-3 fatty acids from fish can promote cardiovascular health.
• Low Fat: Predominantly uses lean proteins like cod and shrimp, which are low in fat.
• Immunity Boost: Garlic, onions, and tomatoes offer vitamins and antioxidants that can enhance immune function.
• Bone Health: Broth, especially from fish bones, provides minerals like calcium.
• Hydration: The soup’s liquid content helps in hydration, especially beneficial during colder months.
• Digestive Health: The fiber from vegetables aids in digestion.
• Anti-inflammatory: Ingredients like olive oil and fish are known for their anti-inflammatory properties, beneficial in reducing inflammation in the body.

Nutrition Table 

How Can I Make Mediterranean Fish Soup Lower In Sodium? 

To make Mediterranean Fish Soup lower in sodium, consider these adjustments:

• Broth: Choose a low-sodium or sodium-free broth or make homemade broth without adding salt.
• Tomato Products: Opt for no-salt-added diced tomatoes and tomato sauce.
• Olives & Capers: Rinse canned olives and capers to wash away excess salt or skip them.
• Seasoning: Forego packaged seasoning blends, which often have added salt. Instead, boost flavor with fresh or dried herbs and spices, and citrus zest.
• Taste & Adjust: Always taste before serving. Sometimes, a squeeze of lemon or lime can brighten flavors without adding salt.
• Educate: Train your palate over time to appreciate flavors with less salt, enhancing overall health.

How Can I Make Mediterranean Fish Soup Lower In Sugar? 

• Tomato Products: Select no-sugar-added diced tomatoes and tomato sauce.
• Orange Juice: Omit or reduce the orange juice. Alternatively, use fresh oranges for a hint of citrus without the concentrated sugars of juice.
• Wine: Opt for dry white wines that contain minimal residual sugars.
• Vegetables: Be mindful of naturally sweet vegetables. Though not necessarily a concern in this recipe, other soups may have ingredients like carrots or sweet peppers.
• Taste Balance: If the soup needs some sweetness, consider adding a small amount of a natural, low-glycemic sweetener, like stevia.
• Read Labels: Check for added sugars in the ingredient list when using packaged items.

How To Serve The Mediterranean Fish Soup At Its Best? 

• Temperature: Ensure it’s piping hot but not boiling to preserve flavors and textures.
• Garnish: Top with fresh herbs, a drizzle of olive oil, or freshly ground black pepper for a gourmet touch.
• Accompaniments: Serve with crusty bread or garlic crostini to soak up the flavorful broth.
• Dish Choice: Use wide, shallow bowls to showcase the soup’s ingredients.
• Wine Pairing: Complement with a glass of crisp white wine, such as a Sauvignon Blanc or Pinot Grigio.
• Final Touch: Offer a slice of lemon on the side, allowing guests to add a squeeze for extra zest.

Perfect Side Dishes To Complement Mediterranean Fish Soup

• Crusty Bread: Perfect for dipping into the broth and absorbing flavors.
• Greek Salad: A refreshing mix of cucumbers, tomatoes, olives, feta, and a tangy vinaigrette.
• Olive Tapenade: Served with toasted pita or baguette slices, a brine contrast.
• Grilled Vegetables: Zucchini, eggplant, and bell peppers drizzled with olive oil and herbs.
• Couscous Salad: Fluffy grains mixed with raisins, almonds, and fresh herbs, dressed in lemon vinaigrette.
• Spanakopita: Greek spinach and feta pies provide a crispy and savory contrast.

How Long Can We Store The Soup? 

• Refrigeration: The soup can last 2-3 days in an airtight container. Seafood-based soups have a shorter shelf life than purely vegetable ones.
• Freezing: You can freeze the soup for up to 2 months. However, the texture of fish and shrimp may change slightly upon thawing. It’s advisable to freeze the soup base, and adding fresh seafood upon reheating is advisable.
• Reheating: When ready to consume, heat thoroughly until piping hot. For optimal quality, avoid repeated freezing and reheating. Always check for signs of spoilage before consuming.

Can I Make The Soup In Advance? 

Making soup in advance is practical and often enhances its flavor:

• Flavor Development: As it sits, ingredients meld together, deepening the taste.
• Convenience: Preparing in advance ensures a hassle-free meal, especially for gatherings.
• Storage: After cooking, let it cool to room temperature, then refrigerate.
• Seafood Caution: For fish soups, consider preparing the base and adding seafood upon reheating to prevent overcooking.
• Reheating: Bring it to a simmer before serving to ensure it’s piping hot throughout. Adjust seasonings if needed.             

What Can We Do With Leftovers? 

• Base for New Soup: Use it as a foundation, introducing new vegetables or grains like quinoa.
• Fish Tacos: Strain out seafood, slightly shred it, and use it as a filling for tacos. Drizzle with some broth for moisture.
• Pasta Sauce: Reduce the soup on the stove until it thickens, and serve over pasta.
• Seafood Salad: Mix seafood from the soup with fresh veggies and a light dressing.
• Rice Bowl: Pour the soup over a rice bowl, adding extra veggies and toppings as desired.
• Paella Twist: Use the broth and seafood as a base for a quick paella, adding rice and saffron.
• Freeze: For future use, portion leftovers into freezer-safe containers and reheat as needed.
• Seafood Casserole: Add pasta, top with cheese, and bake for a creamy dish.

Special Tools/Equipment Needed

• Heavy-Bottomed Pot: Distributes heat evenly, preventing scorching and ensuring consistent cooking.
• Sharp Chef’s Knife: Essential for finely chopping vegetables and dicing fish uniformly.
• Wooden Spoon: Gentle on pot surfaces, perfect for stirring without scratching.
• Fine Mesh Strainer: Useful for rinsing ingredients like olives and capers or if you need to strain the broth.
• Ladle: For serving the soup without making a mess.
• Citrus Juicer: If using fresh citrus, this tool ensures maximum juice extraction without seeds.
• Slow Cooker or Instant Pot: If you prefer these methods over traditional stovetop cooking.
• Grater or Zester: To zest citrus or grate fresh spices, enhancing flavor.
• Thermometer: Ensures the soup reaches a safe temperature, especially when reheating.

Frequently Asked Questions 

Can I Use Frozen Seafood For This Recipe?

Indeed, if utilizing frozen seafood, ensure it’s thoroughly defrosted in the refrigerator before adding it to the soup. This will maintain the soup’s temperature consistency and ensure even cooking.

How Do I Determine The Freshness Of The Fish At The Market?

It’s crucial to source fresh fish. Look for a clear-eyed appearance, a firm texture when lightly pressed, and a fresh oceanic aroma. Steer clear of any fish that has a strong, unpleasant odor.

What Type Of White Wine Works Best For This Soup?

Opt for dry white wines like Sauvignon Blanc, Pinot Grigio, or Chardonnay. These wines offer a crisp acidity that complements the soup’s flavors without adding unnecessary sweetness.

Is There An Alternative To White Wine In This Recipe?

Yes, if you prefer to omit wine, you can replace it with an equal amount of vegetable or chicken broth. A squeeze of lemon can also be added to achieve the desired acidity.

Can I Make This Soup Spicier?

Indeed, if you desire a spicier kick, consider adding a pinch of red pepper flakes, a diced fresh chili, or a splash of hot sauce during cooking to elevate the heat.

Warm And Simple Mediterranean Fish Soup Recipe For Wholesome Wellness

0 from 0 votes

Recipe by Hanna Barnes Course: Soup Recipe

Servings

4

servings

Prep time

15

minutes

Cooking time

6

hours 

Calories

280

kcal

Savor the essence of the Mediterranean with this hearty fish soup, brimming with fresh seafood, vibrant vegetables, and aromatic herbs. Each spoonful captures the sun-kissed flavors of the coast, offering a delightful gastronomic journey.

Ingredients

• Onion

• Green bell pepper

• Garlic

• Diced tomatoes (canned)

• Chicken broth

• Tomato sauce

• Canned mushrooms

• Black olives

• Orange juice

• Dry white wine

• Bay leaves

• Dried basil

• Fennel seed

• Ground black pepper

• Medium shrimp

• Cod filets

Step-By-Step Directions

• Preparation Steps
  Chop the onion and green bell pepper finely.
  Mince the garlic cloves.
  Drain the canned tomatoes.
  Slice the black olives.
• Cooking
  Prepare the onion, bell pepper, and garlic. Then, in a slow cooker, add drained tomatoes, chicken broth, tomato sauce, bay leaves, mushrooms, olives, orange juice, wine, dried basil, crushed fennel seeds, and ground pepper.
  Cover the slow cooker and set it to a low setting.
  Allow the mixture to cook for 4 to 4.5 hours until the vegetables achieve a crisp-tender texture.
• Blending
  For a smoother texture (optional), blend a portion of the soup using a hand or regular blender, then return to the cooker.
• Final Touches
  Once the base is ready, stir in the shrimp and cubed cod filets.
  Cover and cook for 15 to 30 minutes, ensuring the shrimp turn opaque and the cod is fully cooked.
• Serving
  Before serving, ensure you remove and discard the bay leaves.
  Ladle the soup into bowls, garnishing with fresh herbs or a drizzle of olive oil if desired.
• Additional Options
  Add a pinch of red pepper flakes for a spicy kick during cooking.
  Serve with rustic bread or croutons for added texture.
  A squeeze of fresh lemon can enhance the soup’s freshness before serving.

Recipe Video

https://www.youtube.com/watch?v=OKaGwHIP-O8

Notes

• Opt for sustainably sourced seafood to support eco-friendly practices.
• Fresh herbs like parsley or dill can be sprinkled on top for added aroma.
• Always taste and adjust seasonings before serving to cater to individual preferences.
• Consider blending a portion of the soup and mixing it back in for a thicker consistency.
• Pair with a Mediterranean salad for a complete meal experience.

• Author
• Recent Posts

Hanna Barnes

Hey everyone, my name is Hanna, and I am a writer here at Soup Chick! I came across Lana’s website a few years back, and it reignited my love for making homemade broths and soups that wouldn’t break the bank, and would help me get all of my veggies in!

Here at SoupChick.com, I can offer you a range of different recipes to try, from basic broths, to making your own slow cooker chicken tortilla soup (trust me on this one- it is divine).

I hope that you enjoy making your own as much as I love finding new recipes for you!

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