Discover the authentic flavors of French cuisine with this Soupe de Poisson recipe. A hearty fish soup made with a blend of fresh fish, vegetables, and aromatic spices, perfect for a cozy meal. Learn how to create this traditional dish step by step and bring a taste of France to your table. Ideal for seafood lovers and those seeking a comforting yet elegant meal.

Ingredients:

- 1 lb (450g) mixed fish (such as cod, haddock, or snapper), cleaned and cut into chunks

- 1 large onion, chopped

- 2 garlic cloves, minced

- 2 tomatoes, diced

- 2 carrots, sliced

- 1 leek, sliced

- 1 fennel bulb, sliced

- 4 cups (1 liter) fish stock or water

- 1 cup (240ml) white wine

- 2 tbsp olive oil

- 1 bay leaf

- 1 tsp thyme

- 1 tsp saffron (optional)

- Salt and pepper to taste

- Fresh parsley, chopped (for garnish)

- Lemon wedges (optional, for serving)

Instructions:

Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, leek, and fennel. Sauté until the vegetables soften, about 5-7 minutes.

Add Tomatoes and Spices: Stir in the diced tomatoes, bay leaf, thyme, and saffron (if using). Cook for another 3 minutes until the tomatoes break down slightly.

Pour in the Liquid: Add the white wine to the pot, scraping up any browned bits from the bottom. Let it simmer for 2 minutes, then pour in the fish stock or water. Bring the soup to a boil, then reduce the heat and let it simmer for 20 minutes.

Cook the Fish: Add the fish chunks to the pot and simmer for another 10-15 minutes until the fish is cooked through and tender. Season with salt and pepper to taste.

Serve: Ladle the soup into bowls, garnish with fresh parsley, and serve with lemon wedges on the side if desired. Enjoy your Soupe de Poisson with crusty bread or a light salad.

This Soupe de Poisson is a delightful blend of flavors that captures the essence of the sea, perfect for any occasion.

Nutritional Values

Fish (e.g., Cod, Haddock, Snapper):

 - Calories: 90-130 per 3.5 oz (100g) serving

 - Protein: 20-25g

 - Fat: 0.5-2g

 - Omega-3 Fatty Acids: Varies by type, generally 0.2-1g

 - Vitamin D: 10-30% of the Daily Value (DV)

 - Vitamin B12: 20-50% of the DV

Benefits:

 - High in protein, supporting muscle growth and repair.

 - Low in fat, making it a heart-healthy option.

 - Omega-3 fatty acids promote heart health, reduce inflammation, and support brain function.

 - Vitamin D is essential for bone health and immune function.

 - Vitamin B12 is vital for red blood cell formation and neurological health.

Onion

 - Calories: 40 per 100g

 - Protein: 1g

 - Fat: 0.1g

 - Carbohydrates: 9g

 - Fiber: 1.7g

 - Vitamin C: 8% of the DV

Benefits:

 - Contains antioxidants like quercetin that help reduce inflammation and support heart health.

 - High in prebiotics that support gut health.

 - Vitamin C helps boost the immune system.

Garlic

 - Calories: 149 per 100g

 - Protein: 6.4g

 - Fat: 0.5g

 - Carbohydrates: 33g

 - Fiber: 2.1g

 - Vitamin C: 31% of the DV

Benefits:

 - Contains compounds like allicin that have anti-inflammatory and antioxidant properties.

 - May help lower blood pressure and cholesterol levels.

 - Vitamin C supports the immune system.

Tomatoes

 - Calories: 18 per 100g

 - Protein: 0.9g

 - Fat: 0.2g

 - Carbohydrates: 3.9g

 - Fiber: 1.2g

 - Vitamin C: 14% of the DV

 - Lycopene: 3-5mg per 100g

Benefits:

 - Rich in lycopene, which helps protect cells from damage and may reduce the risk of certain cancers.

 - Vitamin C and other antioxidants support cardiovascular health.

 - Promotes healthy skin.

Carrots

 - Calories: 41 per 100g

 - Protein: 0.9g

 - Fat: 0.2g

 - Carbohydrates: 10g

 - Fiber: 2.8g

 - Vitamin A: 334% of the DV

Benefits:

 - High in beta-carotene, which converts to vitamin A and supports eye health.

 - Fiber aids in digestion and prevents constipation.

 - Vitamin A supports immune function.

Leek

 - Calories: 61 per 100g

 - Protein: 1.5g

 - Fat: 0.3g

 - Carbohydrates: 14g

 - Fiber: 1.8g

 - Vitamin C: 12% of the DV

Benefits:

 - High in fiber that supports healthy digestion.

 - Contains compounds that may help lower cholesterol levels.

 - Provides vitamin C and other antioxidants.

Fennel

 - Calories: 31 per 100g

 - Protein: 1.2g

 - Fat: 0.2g

 - Carbohydrates: 7g

 - Fiber: 3g

 - Vitamin C: 12% of the DV

Benefits:

 - Contains fiber and compounds that help with digestion and reduce bloating.

 - Rich in antioxidants that support overall health.

 - Has anti-inflammatory properties that may benefit joint health.

White Wine

 - Calories: 82 per 100ml

 - Carbohydrates: 2.1g

 - Alcohol: 10-12%

Benefits:

 - Contains antioxidants like resveratrol, which may have heart health benefits when consumed in moderation.

 - Adds depth of flavor to dishes.

Bay Leaf

 - Calories: 313 per 100g

 - Protein: 7g

 - Fat: 8g

 - Carbohydrates: 75g

Benefits:

 - Aids digestion and reduces bloating.

 - Contains antioxidants that support overall health.

 - Has anti-inflammatory properties.

Thyme

 - Calories: 101 per 100g

 - Protein: 5g

 - Fat: 1g

 - Carbohydrates: 24g

Benefits:

 - Rich in antioxidants that support immune health.

 - Contains compounds that have antibacterial and antifungal properties.

 - Helps soothe digestive issues.