Mediterranean fish soup with cod, fennel and saffron

Mediterranean fish soup made with fish stock, tomatoes, fennel and potatoes, with saffron and orange zest, and cod and prawns cooked in it. A pescatarian dinner with 40 g of protein.

At a glance

• Serves 4
• Prep time: 20 min
• Cooking time: 25 min
• Total time: 45 min
• Calories: 313 kcal per serving
• Protein: 40 g
• Fat: 7 g
• Carbs: 19 g

Ingredients

• 1 onion
• 300g potatoes
• 1 fennel bulb
• 2 garlic cloves
• 2 tbsp olive oil
• 1 orange
• 800ml fish stock
• 1 tin of tomatoes
• 500g cod fillet
• 200g prawns
• 1 lemon
• 1 tsp fennel seeds
• 1 pinch of saffron
• 1 pinch of salt
• 1 pinch of pepper
• ½ bunch of parsley

Method

You’ll need: saucepan · chopping board · knife · wooden spoon · ladle

1. Dice the onion and potatoes, cut the fennel into strips and chop the garlic. Set the fennel fronds aside.
2. Soften the onion, fennel and garlic in the olive oil in a large pan for 5 minutes. Stir in the fennel seeds and saffron.
3. Peel off a strip of orange zest with a vegetable peeler. Pour in the fish stock and tomatoes, add the potatoes and orange zest and simmer everything for 15 minutes.
4. Cut the cod into 3 cm pieces. Add the fish and prawns to the soup and let them poach over a low heat for 5 minutes until cooked.
5. Remove the orange zest and season the soup with salt and pepper.
6. Chop the parsley and fennel fronds, sprinkle both over the soup and serve with lemon wedges.

Good to know

A fish soup like in the south of France, just in 45 minutes instead of half a day. Saffron turns the broth golden, and fennel and a strip of orange zest give it its typical flavour.

Swaps

Cod → coley or redfish. Prawns → mussels (molluscs). Fish stock → vegetable stock (milder). Potatoes → 1 tin of chickpeas.

Cooking tips

Only add the fish at the end and let it poach rather than boil, so it doesn't fall apart.

Storage

Leftovers keep covered for 1 day in the fridge; reheat them slowly so the fish doesn't fall apart.

Allergens

Contains fish and crustaceans, and the stock may contain celery; no gluten, milk, egg or nuts. Suitable in pregnancy, as the fish and prawns are cooked through.

Frequently asked questions

How long does fish soup keep in the fridge?

Leftovers keep covered for 1 day in the fridge; reheat them slowly so the fish doesn't fall apart.

Dairy-free recipes