Mediterranean Fish Soup: A Healthy Delight for Dinner

This Mediterranean Fish Soup is a healthy, omega-3-rich delight perfect for weeknight dinners.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 4 bowls

Course: Soups

Cuisine: Mediterranean

Calories: 280

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

2 cans Sardines Main protein source rich in omega-3 fatty acids
1 cup Tomato Sauce Provides acidity and depth
2 tablespoons Olive Oil Adds flavor while sautéing vegetables

For the Broth

3 cups Stock Use vegetable or fish stock for richer flavor
2 cups Water

For Flavor

1 tablespoon Dill Adds a fresh, aromatic touch
2 scallions Scallions Brings flavor and crunch
3 cloves Garlic Essential for depth of flavor

For the Greens

2 cups Spinach Nutritionally rich and colorful

For Heat & Garnish

1 chili pepper Chili Pepper Introduces a spicy kick
1 bunch Fresh Parsley Garnishes the soup beautifully

Equipment

Large pot

Method

Step-by-Step Instructions

Begin by cleaning your sardines and cutting them into bite-sized pieces.
In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering.
Add the chopped scallions and minced garlic, sauté until they become soft and fragrant.
Stir in 1 cup of tomato sauce and gradually pour in 3 cups of stock and 2 cups of water.
Once the broth is boiling, carefully add your sardine pieces, followed by 2 cups of fresh spinach and dill.
Taste your soup and adjust the seasoning with salt and pepper, then serve hot, garnished with parsley.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 20gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 60mgSodium: 600mgPotassium: 600mgFiber: 4gSugar: 6gVitamin A: 2000IUVitamin C: 15mgCalcium: 100mgIron: 2mg

Notes

This soup is versatile; feel free to use different firm fish or leafy greens as desired.

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