Fish soup: best light recipe

Fish soup: best light recipe

The fish soup is a classic that can not miss on your table if you are a seafood lover. You can try it even if you are on a diet , because it is a light recipe and rich in important nutritional properties .

You can eat it alone, if you prepare traditional fish soup, or accompany it with toasted croutons , if you want a richer soup, similar to Livornese cacciucco. In this case, just accompany it with a vegetable side dish and your meal will be complete and balanced.

Fish soup, nutritional properties

Mussels, clams, shrimps, octopus, squid, chickens (or other fish such as turbot , monkfish or cod ): in the mixed fish soup you will find a mix of ingredients that will delight your palate. In addition, they are a real concentrate of important nutrients for your health:

they contain noble proteins, that is, of high biological value , of which fish, but also molluscs and crustaceans are very rich. They are proteins that contain all the essential amino acids, fundamental for the development of cells;
they are rich in omega 3 , “good” fats that help lower cholesterol and triglyceride values and prevent cardiovascular diseases

they also bring vitamins , in particular those of group B (mussels mainly contain B1, B2 and B12) but also vitamin A (present in mussels, but also in prawns). The soup, in fact, besides being very nutritious and energetic, is also an ally for the health of the skin and eyes

they have many mineral salts , especially phosphorus, zinc, calcium, potassium and iron , which make this recipe excellent against tiredness, stress, bad mood . If you taste it in summer, a natural antidote to exhaustion

Can you recognize fresh fish? Here is our guide to learn how to recognize the freshness of fish in a fish shop or supermarket.

Find out how to prepare fish soup!

Fish soup

Dish : unique dishes
Portions : 8 people
Calories per Person : 243
Total calories : 1950


  • 2 moorhens alternatively monkfish, turbot or cod fillets
  • 300 g octopus already cleaned
  • 300 g squid the tufts already cleaned
  • 300 g mussels
  • 300 g clams
  • 200 g shrimps
  • 4 scampi
  • 100 g peeled tomatoes
  • 100 g Cherry tomatoes
  • 3 tablespoons extra virgin olive oil
  • 2 carrots
  • 1 onion
  • 1 celery the coast
  • garlic a clove


Put the clams in a bowl of cold water with a pinch of salt (1 teaspoon and a half for each liter of water) and leave them to soak for a few hours. Peel the carrots and the onion and cut them into pieces, cut the celery into pieces, divide the tomatoes in half.

Clean the prawns: eliminate heads, carapace, (keep them aside, you will need them for the comic) and legs, leaving the tail attached. Cut the back of each shrimp with a smooth blade to more easily extract the intestine (the black fillet).

Put 2 tablespoons of oil, onion, celery and carrot in a saucepan, cook over low heat stirring constantly for a few minutes. Also put the cherry tomatoes and continue cooking for a few more minutes, then add the head and the carapace of the prawns, a little coarsely chopped parsley and leave to brown for another couple of minutes, squeezing heads and shells so that it comes out their juice and the comic book take flavor. Deglaze with white wine, let it evaporate completely then add 3-4 glasses of water and continue cooking.

In the meantime, clean the chickens: eliminate the entrails, extract the head and tail, which you can add to the fish cartoon to give more flavor, fillet the chicken starting from the back and obtaining fillets, eliminate any thorns.

Wash the octopus and dry them, cut the tufts of squid into pieces. Clean the mussels: wash them several times under running water, eliminate the broken ones, then scrape the shells with a knife or net and remove the beards, rinse the clams previously put in the water.

Heat a spoonful of oil with the peeled and crushed garlic clove in a very large pan, add the clams and mussels, put the lid on and let the molluscs open on a high flame for a few minutes. Eliminate the mussels and clams remained closed, then peel them and eliminate the valves, while retaining some that will serve for the decoration of the soup.

Filter the cooking liquid of the clams and mussels with a narrow mesh strainer to eliminate any residual sand and keep it aside.

Start cooking the soup fish: start with the octopus, cook them in the fish broth, then add the peeled tomatoes and continue cooking for about 20 minutes. Put the tufts of squid in the pot and continue cooking for another 10 minutes, then add the chicken and the scampi. Continue cooking for another 10 minutes.

Finally add mussels, clams and shrimp, cooking for a few more minutes. Turn off the heat and add chopped parsley. Serve the hot fish soup with the toasted bread.

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