It’s soup time! South of France Fish Soup with a Garlic-Pepper Mayo

While outdoor temperatures may be dropping, we can still dream of sunnier climes. Here’s taste of the Mediterranean diet, specifically sunny Provence, that’s sure to satisfy – both in terms of the flavours and nutrition. This preparation is a meal in a bowl – almost a fish stew.

South of France Fish Soup with a Garlic-Pepper Mayo

Serves 4

1 tbsp extra virgin olive oil
1 medium onion, chopped
2 garlic cloves, finely chopped
2/3 cup coarsely chopped celery
2/3 cup coarsely chopped carrots
1/2 – 1 tsp saffron threads
1 28-oz/796-mL can plum tomatoes with juices, coarsely chopped (preferably no-salt added variety)
3 cups low-sodium or sodium-reduced vegetable, chicken or fish broth
1 pound fish fillets such as snapper, haddock, halibut or tilapia, cut into 1-inch cubes
2 tbsp chopped fresh parsley (optional)
8 very thin slices whole grain crusty baguette
Salt and freshly ground pepper, to taste

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

Heat oil in heavy large pot over medium-high heat. Add onions and sauté until onions begin to soften, about 5 minutes. Reduce heat to medium and 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, if using, 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 mayonnaise, garlic, paprika, cayenne and salt.

Place in soup bowls and serve topped with a few slices of toast with mayonnaise.


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Categories: Recipes

Author:Rosie Schwartz

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

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