Monkfish soup is an emblem of holiday celebrations, a recipe that exudes elegance and tradition in every spoonful. Monkfish, known for its firm, delicate flesh, provides an exceptional texture complemented by the sweetness of the seafood and a base of well-sauteed vegetables. It is a dish rich in high-quality protein and very low in fat. Thanks to the use of Bonsalt, we achieve a soup with all the festive character but completely heart-healthy, eliminating sodium so that all guests, even those watching their blood pressure, can enjoy it without restrictions.
Estimated time: 50 minutes
Difficulty: ⭐⭐
Servings: 4-6 people
Ingredients
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500g monkfish (cleaned and cut into cubes)
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250g fresh clams
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12 langoustines or large shrimp
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1.5 liters fish stock (rock fish fumet)
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1 large onion
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1 leek
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2 ripe tomatoes, grated
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1 slice bread (to thicken)
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1 handful toasted almonds
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2 garlic cloves
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1 teaspoon sweet paprika
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A few saffron threads
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3 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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Fresh parsley and white pepper
Nutritional Analysis and Total Macros
Understanding what we eat is vital, especially during the holidays. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 28.5g | High biological value (Monkfish and Seafood) |
| Healthy Fats | 9.2g | Cardiovascular health (EVOO and Almonds) | |
| Carbohydrates | 8.4g | Balanced energy contribution | |
| Key Minerals | Potassium (Bonsalt) | 650mg | Muscle function and fluid balance control |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Others | Vitamin B12 and Selenium | High | Energy and antioxidant protection |
| Total Calories | 235 kcal | Light and nutritious festive starter |
Professional Step-by-Step Preparation
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Cleaning and opening: Put the clams in cold water with a little Bonsalt to remove impurities. Steam the clams open in a separate pot with a splash of water and set aside the strained liquid.
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The base sofrito: In a large pot with EVOO, fry the slice of bread and the almonds until golden. Remove and reserve in a mortar. In that same oil, sauté the leek and onion, finely chopped.
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Aromatizing: Add the grated tomato and cook until reduced. Stir in the paprika and saffron, stirring quickly to prevent them from turning bitter.
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The picada: Crush the fried bread, almonds, garlic cloves, and parsley in the mortar with a little stock until it forms a paste.
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Cooking: Pour the fish stock and the strained clam liquid into the pot. Add the mortar mixture and let it simmer for 15 minutes over low heat.
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Seasoning technique: Add the white pepper and the teaspoon of Bonsalt . Its potassium content helps enhance the mineral flavors of the seafood.
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Final touch: Add the monkfish cubes and the langoustines. Cook for only 3-4 minutes so they stay juicy. At the end, add the opened clams.
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Serving: Serve very hot in deep plates or individual bowls, garnished with a little chopped fresh parsley.
Nutritionist's Tips
This soup is an outstanding option for Christmas dinners, as it is very filling but low in calories, which helps offset other holiday indulgences. By using Bonsalt , we eliminate the ingredient that contributes most to heaviness and post-holiday bloating (sodium). In addition, monkfish is a white fish with very little fat, ideal for easy digestion before bed.
It's the perfect recipe to celebrate a Christmas full of flavor and health with your loved ones!
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