COZY Mediterranean Fish Soup | Heart-Healthy One-Pot Recipe

This Mediterranean fish soup is where healthy meets delicious. We’re talking a ton of great flavors, simple heart-healthy ingredients, and all done in about 40 minutes using just one pot. Serve this soup next to a garden salad and a bottle of Spanish white wine for a fabulous meal.

To make this recipe, I used cod fillets I bought frozen and thawed out. You can also use fresh cod here, as well as any other type of firm white fish. As for the liquid, I used fish broth, but you can also use chicken broth, vegetable broth, or even water if you like. Just season accordingly if using water.

To give the soup texture, I added canned white beans and rice. You can use any type of beans you like. As well as any kind of rice. Just make sure to check the rice package instructions. That way, you cook it right on the money.

TIPS & TRICKS to Make this Recipe: You want to add the pieces of fish into the soup when there are 4 minutes left of the rice being cooked through. This soup will hold for up to 2 to 3 days in the fridge in an airtight container.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
SPANISH GOLDEN SAFFRON

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Watch the Video Below on How to Make this Mediterranean Fish Soup

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COZY Mediterranean Fish Soup

Course Main Course, Soup

Cuisine Mediterranean

Prep Time 10 minutes

Cook Time 35 minutes

Servings 4

Calories 477 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 3 tbsp extra virgin olive oil 45 ml
• 1 medium onion (finely chopped)
• 6 cloves garlic (roughly chopped)
• 2 small carrots (finely chopped)
• 1 tsp dried oregano 1 gram
• 1/2 tsp dried thyme 0.50 grams
• 1/4 tsp saffron threads 0.17 grams
• 1 can white beans (drained and rinsed) 15.5 oz / 440 grams
• 1 liter fish broth 4 1/4 cups
• 1/2 cup short grain rice 95 grams
• 2 cod fillets 8 oz / 225 grams each
• 3 oz fresh bagged spinach 100 grams
• 1 tbsp lemon juice 15 ml
• sea salt & black pepper

Instructions

1. Heat a stockpot with a medium heat and add in the olive oil

2. After a couple of minutes, add in the chopped onion, carrot, and garlic, mix continuously, after 4 minutes and the vegetables are lightly sautéed, add in the dried oregano, dried thyme, and saffron, and quickly mix together, then add in the canned white beans and fish broth, raise to a high heat, and gently mix together

3. Once it comes to a boil, add in the rice, gently mix together, then place a lid on the stockpot and lower to a low heat

4. In the meantime, roughly chop the spinach, and add the cod fillets over some paper towels and pat dry, then season with salt & pepper, and then cut each fillet into bite-sized pieces

5. After simmering the rice for 14 minutes (which in my case was 4 minutes shy of the rice being cooked through), add in the pieces of cod, gently mix together, then place the lid back on the stockpot and simmer for another 4 to 5 minutes or until the rice and fish are cooked through, then remove the lid and turn off the heat

6. Add in the chopped spinach and gently mix together until the spinach is lightly wilted, then add in the lemon juice, and give it one final mix

7. Transfer into shallow bowls and serve at once, enjoy!

Recipe Notes

Get the Spanish Golden Saffron and Olive Oil I used to make this Recipe

Nutrition Facts

COZY Mediterranean Fish Soup

Amount Per Serving

Calories 477 Calories from Fat 117

% Daily Value*

Fat 13g20%

Saturated Fat 2g13%

Polyunsaturated Fat 2g

Monounsaturated Fat 8g

Cholesterol 49mg16%

Sodium 478mg21%

Potassium 1476mg42%

Carbohydrates 52g17%

Fiber 8g33%

Sugar 3g3%

Protein 36g72%

Vitamin A 6240IU125%

Vitamin C 14mg17%

Calcium 231mg23%

Iron 7mg39%

* Percent Daily Values are based on a 2000 calorie diet.

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