Basil Fish Soup

Ingredients

• 400 g White fish fillets (e.g., cod or hake) (cut into 2‑3 cm pieces)
• 30 g Fresh basil (leaves only, coarsely chopped)
• 1 Medium onion (finely chopped)
• 3 Garlic cloves (crushed)
• 400 g Canned crushed tomatoes (no added salt)
• 800 ml Vegetable broth (low sodium)
• 2 c. à soupe Lemon juice (fresh)
• 2 c. à soupe Olive oil
• 1 c. à café Salt (or to taste)
• ½ c. à café Ground black pepper (to taste)

Instructions

1. Prepare the ingredients

   Rinse the fish and cut into 2‑3 cm pieces. Finely chop the onion, crush the garlic, and coarsely chop the basil.

   Time: PT5M

2. Sauté aromatics

   Heat olive oil in the pot over medium heat. Add the onion and garlic, sauté for 3 minutes until translucent.

   Time: PT3M

   Temperature: Medium heat

3. Add tomatoes and broth

   Stir in the crushed tomatoes, vegetable broth, salt and pepper. Bring to a gentle boil then reduce the heat.

   Time: PT5M

4. Cook the fish

   Add the fish pieces to the soup, cover and simmer gently for 10 minutes, or until the fish is opaque and flakes easily.

   Time: PT10M

5. Finish with basil and lemon

   Remove the pot from heat. Stir in the chopped basil and lemon juice. Taste and adjust seasoning if needed.

   Time: PT2M

6. Serve

   Pour the hot soup into bowls, garnish with an extra basil leaf if desired. Serve immediately with naan bread or basmati rice.

   Time: PT2M

Nutrition Facts

Calories

210

Protein

22 g

Carbohydrates

12 g

Fat

8 g

Fiber

2 g

Ingredient Substitutions

• Instead of White fish fillets (e.g., cod or hake): Tilapia fillet, Hake fillet
• Instead of Fresh basil: Cilantro, Flat-leaf parsley
• Instead of Medium onion: Shallot
• Instead of Garlic cloves: Garlic paste
• Instead of Canned crushed tomatoes: Fresh peeled tomatoes
• Instead of Vegetable broth: Water + bouillon cube
• Instead of Lemon juice: Apple cider vinegar (½ c. à soupe)
• Instead of Olive oil: Sunflower oil
• Instead of Salt: Sea salt
• Instead of Ground black pepper: White pepper

Equipment Needed

• 2 L pot or saucepan
• Chef's knife
• Cutting board
• Wooden spoon
• Ladle (optional)

Critical Steps — Do Not Skip

• Do not burn the garlic during the initial sauté.
• Cook the fish just long enough to keep it tender.

Chef Tips from the Video

• Add a pinch of crushed red pepper for a spicy kick.
• Serve with a drizzle of sesame oil for extra aroma.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 2 days.

Freezer: Can be frozen for 1 month; thaw in the refrigerator before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the broth and tomatoes the day before and keep refrigerated.
• Basil can be chopped ahead of time and stored in a small airtight container.