Mediterranean Fish Soup Recipe For One Person
CategoriesMediterranean Recipe Blog, Recipes for One
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Mediterranean Fish Soup Recipe for One Person

Recipe Introduction:

Immerse yourself in a culinary journey to the sun-drenched coasts of the Mediterranean with this delightful single-serving fish soup. Crafted with fresh, simple ingredients, this dish combines delicate white fish, ripe tomatoes, and fragrant herbs to create a light yet satisfying meal. Perfectly portioned for one, this recipe ensures no leftovers, making it ideal for solo diners or those seeking a quick yet nourishing meal. The Mediterranean fish soup is rich in omega-3 fatty acids, antioxidants, and essential vitamins, supporting heart health and glowing skin, while fitting seamlessly into a balanced Mediterranean diet.

Why You’ll Love This Recipe:

  1. Bursting with Flavor: The symphony of fresh herbs, tangy tomatoes, and succulent fish creates a vibrant taste experience that enchants the palate.
  2. Easy and Quick Preparation: Requires minimal prep and cooks in under 30 minutes, making it perfect for a quick lunch or comforting dinner.
  3. Nutrient-Rich: Packed with proteins, healthy fats, and vital nutrients, this soup supports overall wellbeing and sustenance.
  4. Versatile and Adaptable: Easily tailored to various dietary preferences or available ingredients, offering endless culinary possibilities.

Recipe Variations:

  1. Spicy Kick: Add a pinch of red pepper flakes or a dash of cayenne pepper for a fiery twist that invigorates the senses.
  2. Extra Protein Boost: Incorporate chickpeas or white beans for added texture and plant-based protein.
  3. Herbaceous Delight: Use fresh basil or dill instead of parsley to explore different herb-infused flavors.
  4. Citrus Zest: Squeeze a bit of lemon or lime juice before serving to enhance the soup’s freshness and complexity.
  5. Creamy Texture: Stir in a spoonful of coconut milk or Greek yogurt to create a creamy, luxurious broth.

Detailed Recipe & Nutritional Information:

Ingredients for One Portion:

  • 120g white fish fillet (such as cod or haddock), cut into bite-sized pieces
  • 1 medium tomato, diced
  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • 1 cup vegetable or fish stock
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste
  • A handful of fresh parsley, chopped
  • Optional: Lemon wedge for serving

Cooking Instructions:

  1. Heat olive oil in a small pot over medium heat. Add the onion and garlic, and sauté until translucent and fragrant, about 3 minutes.
  2. Stir in the diced tomato and cook for another 2 minutes, allowing it to soften.
  3. Pour in the vegetable or fish stock, add the oregano, and season with salt and pepper. Bring to a gentle simmer.
  4. Add the fish pieces to the pot and cook for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
  5. Stir in the fresh parsley, and adjust seasoning if necessary. Serve hot with a lemon wedge on the side.

Health Benefits:

  1. Heart Health: Rich in omega-3 fatty acids, promoting cardiovascular wellness.
  2. Anti-Inflammatory: Tomatoes and herbs provide antioxidants that reduce inflammation.
  3. Digestive Support: Garlic and onions contribute to a healthy digestive system.
  4. Immune Boosting: Essential vitamins and minerals enhance immune function.
  5. Skin Health: Nutrients from fish and vegetables support healthy, radiant skin.

Nutritional Information (per serving):

  • Calories: 320
  • Carbohydrates: 12g
  • Protein: 28g
  • Fats: 18g
  • Fiber: 3g