This hearty soup brings together tender white fish and nutrient-rich root vegetables, creating a dish that has been cherished in many coastal and northern European cuisines. Its origins are linked to fishermen’s simple stews made with the daily catch and readily available storage vegetables like carrots, parsnips, and potatoes.
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
- 400 g (14 oz) firm white fish (cod, haddock, or hake), cut into chunks
- 2 medium carrots, diced
- 2 medium parsnips, diced
- 2 medium potatoes, peeled and cubed
- 1 leek, sliced (white part only)
- 2 cloves garlic, minced
- 1.5 liters (6 cups) low-sodium fish stock (or vegetable stock)
- 2 tablespoons olive oil
- 1 bay leaf
- 1 teaspoon dried thyme (or 2 sprigs fresh thyme)
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped
- Juice of ½ lemon
Cooking Instruments
- Large pot or Dutch oven
- Wooden spoon
- Knife and cutting board
- Ladle
Instructions
- Sauté vegetables
- In a large pot, heat olive oil over medium heat. Add leek, carrots, parsnips, and garlic. Sauté for 5 minutes until softened.
- Simmer base
- Add potatoes, bay leaf, thyme, and stock. Bring to a boil, then reduce to a simmer. Cook for 20 minutes until root vegetables are tender.
- Add fish
- Gently add fish chunks. Simmer for 8–10 minutes until fish is cooked through and flakes easily.
- Finish and serve
- Remove bay leaf. Stir in parsley and lemon juice. Adjust seasoning with salt and pepper. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 260 kcal |
| Protein | 28 g |
| Carbohydrates | 22 g |
| Fiber | 5 g |
| Fat | 7 g |
| Saturated Fat | 1 g |
| Sodium | 380 mg |
| Vitamin A | 180% DV |
| Vitamin C | 35% DV |
| Potassium | 25% DV |
Health Benefits
- Heart health – White fish provides lean protein and omega-3 fatty acids, supporting cardiovascular function.
Reference: Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006. - Immune support and vision – Carrots and parsnips are rich in beta-carotene and vitamin C.
- Gut health – Leeks and root vegetables supply dietary fiber, aiding digestion.
- Bone strength – Fish contributes phosphorus and selenium, while vegetables provide potassium and magnesium.
Healthy Tips
- For extra creaminess without cream, blend half of the soup before adding the fish.
- Choose sustainable fish (such as MSC-certified cod or hake).
- Add fennel for a delicate anise flavor that pairs well with fish.
- Serve with whole-grain bread to make it a complete meal.
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