Fish soup is a pillar of Mediterranean cuisine, a comforting dish that captures the full essence and flavor of the sea. This recipe stands out as a superb source of high biological value protein and essential minerals. By cooking the fish and seafood in their own broth, we preserve all their nutrients in the best possible way. Thanks to the use of Bonsalt, we enhance the deep flavor of the seafood without increasing sodium intake, making it a nutritious and safe option for those who care about their cardiovascular and kidney health.
Estimated time: 45 minutes
Difficulty: ⭐⭐
Servings: 4 people
Ingredients
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300g white fish (hake, monkfish, or fresh cod)
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200g shrimp or prawns
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250g clams or cockles
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1 liter fish stock (homemade fumet preferred)
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1 medium onion
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1 leek (white part only)
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2 ripe tomatoes
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1 garlic clove
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1 teaspoon sweet paprika
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3 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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A pinch of white pepper and a few saffron threads
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the nutritional breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 26.5g | High bioavailability (Fish) |
| Healthy Fats | 8.4g | Omega-3 fatty acids (EVOO and Fish) | |
| Carbohydrates | 6.2g | Energy from vegetables | |
| Key Minerals | Potassium (Bonsalt) | 610mg | Muscle and nerve health |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Others | Iodine and B12 | High | Metabolism and energy |
| Total Calories | 215 kcal | Comforting and light dish |
Professional Step-by-Step Preparation
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Preparing the seafood: Place the clams in water with a little Bonsalt so they release the sand. Peel the shrimp and set aside the bodies on one side and the heads/shells on the other to enrich the broth if you wish.
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Sauté base: In a large pot with the olive oil, sauté the onion, leek, and garlic, finely chopped, until very tender.
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Color and aroma touch: Add the grated tomato and cook for 5 minutes. Stir in the sweet paprika and saffron, mixing quickly so they do not burn.
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Broth cooking: Pour in the fish stock and bring to a boil. When it boils, add the chopped white fish and the drained clams. Cook over medium heat for 8-10 minutes.
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Seasoning technique: Add the white pepper and the teaspoon of Bonsalt . The potassium in Bonsalt will help balance the minerals in the broth.
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Final touch: Add the shrimp bodies in the last minute of cooking; with the residual heat, they will cook perfectly without turning rubbery.
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Serving: Let it rest for a couple of minutes before serving in deep plates, making sure to distribute the seafood evenly.
Nutritionist Tips
This soup is rich in iodine, an essential mineral for proper thyroid function. By using Bonsalt , we eliminate the excess salt that is usually common in fish stocks, supporting artery health. If you want the soup to be more filling without adding many calories, you can add a little brown rice or a few diced pieces of whole-wheat toast when serving.
It is the perfect recipe to enjoy all the flavor of the sea in a healthy way with your friends or family!
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