A quick and tasty one bowl meal: Provençal Fish Soup with a Garlic-Pepper Mayo

A taste of  sunny Provence that’s sure to satisfy. This meal in a bowl is perfect for heart month. It’s palate pleasing, packed with antioxidants and offers healthy fats.


Provençal Fish Soup with a Garlic-Pepper Mayo

Serves 4

1 tbsp (15 mL) extra virgin olive oil
1 medium onion, chopped
2 garlic cloves, finely chopped
1/2 cup (125 mL) coarsely chopped celery
1/2 cup (125 mL) coarsely chopped carrots
1/2 tsp (2 mL) saffron threads
1 28-oz/796-mL can plum tomatoes with juices, coarsely chopped (preferably no-salt added variety)
2 cups (500 mL) low-sodium or sodium-reduced vegetable, chicken or fish broth
1 pound (500 g) fish fillets such as snapper, halibut or tilapia, cut into 1-inch (2.5 cm) cubes
2 tbsp (25 mL) chopped fresh parsley
8 very thin slices whole grain crusty baguette
Salt and freshly ground pepper, to taste

Garlic-Pepper Mayo:
Pinch saffron
2 tsp (10 mL) low-sodium or sodium-reduced vegetable, chicken or fish broth
1/4 cup (50 mL) good quality light mayonnaise
1 clove garlic, finely chopped
1/4 tsp (1 mL) paprika
Pinch cayenne
Pinch salt

Heat oil in heavy large pot over medium heat. Add onions and sauté until onions begin to soften, about 5 minutes.  Add garlic, celery and carrots; sauté until vegetables are soft, about  8 minutes. Add tomatoes, crumbled saffron and broth; bring to a boil. Reduce heat and simmer  15 minutes, stirring occasionally to break up tomatoes into smaller pieces.  Add fish and parsley and stir to mix; simmer for 5 minutes.   Season to taste with salt  and pepper.

Toast bread and set aside.
To make mayo, in a small bowl, dissolve saffron in broth. Stir in light mayonnaise,  garlic, paprika, cayenne and salt.
Place in soup bowls and serve topped with a few slices of  toast with mayonnaise.

Nutritional information per serving
•    Calories: 353
•    Protein: 30 g
•    Fat: 14 g
•    Saturated fat: 2 g
•    Carbohydrate: 24 g
•    Dietary fibre: 5 g
•    Sodium: 397 mg


Are you a fan of fish soups? Do you have any favourite ideas you would like to share?

Tags: , , , , , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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2 Comments on “A quick and tasty one bowl meal: Provençal Fish Soup with a Garlic-Pepper Mayo”

  1. February 10, 2013 at 5:16 pm #

    Looks and sounds delicious, both the soup and the garlic-pepper mayo. Thanks for posting.

  2. February 10, 2013 at 5:41 pm #

    My pleasure, Diana! I hope you enjoy it! I have been checking out the recipes on your site too (http://www.dyerfamilyorganicfarm.com/), They look great. I’m looking forward to trying some scape recipes as I always plant garlic in my garden.

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