Soups High-Protein Soups
Mediterranean Seafood & Tomato Stew-Soup
Method
Sauté Aromatics: Heat olive oil in a large stockpot over medium heat; gently cook the onion, garlic, and oregano for 4 minutes until softened and fragrant.
Simmer Base: Pour in the chopped tomatoes and fish stock, bringing the mixture to a gentle boil before reducing to a low simmer for 10 minutes.
Poach Seafood: Add the cod, prawns, mussels, and squid to the pan, cover with a lid, and poach gently for 5–6 minutes until the fish flakes and mussels open.
Finish & Season: Discard any unopened mussels, stir through the chopped fresh basil, season carefully, and serve immediately in warm bowls.
Chef's Tip
Cooking Hack: To avoid rubbery seafood, ensure your tomato base is only gently simmering—never boiling—when you add the fish and shellfish.
Nutrition Facts
Per serving
225
Calories
32 g
Protein
5 g
Fat
11 g
Carbs
