Mediterranean fish soup

Mediterranean fish soup

Preparation time:

Above 60 Minuti

Nutritional information:

603kcal / per serving


First course,

Second course


Geographic Area:


Enviromental Impact:

Very low (2.1kg CO2 eq) i

Recipe in partnership with

Along the shores of the Mediterranean, fish cooked in their broth give rise to numerous preparations whose names and mix of flavors change according to location. This recipe is intended to include and enhance all these versions.

Ingredients for 4 portions

  • Monkfish 1 kg
  • Mullet 500 g
  • Carrots 100 g
  • Onion 100 g
  • Fennel 65 g
  • Celery 65 g
  • Cluster tomatoes 340 g
  • Canned peeled tomatoes 400 g
  • Parsley stalks 35 g
  • Garlic 25 g
  • Rosemary 15 g
  • Tarragon 25 g
  • Olive oil 40 g
  • Basil 40 g
  • Wholemeal bread 400 g
  • Green tomatoes 800 g



For the soup:


Wash, scale and clean the fish, then fillet and set aside.


Wash all bones under cold water removing the blood.


Cut the carrots, onions, fennel, celery, and fresh tomatoes into 2-cm cubes and keep the vegetables separate.


In a saucepan, pour 10 g of extra virgin olive oil and the garlic cloves cut in half and brown them.


Add all the bones and brown them well.


Separately, heat the remaining extra virgin olive oil over medium-high heat in a large frying pan.


Add the carrots, onions, fennel, and celery and cook until golden brown.


Combine cooked vegetables, fresh and canned tomatoes with the bones and bring to a boil.


Add the parsley stalks and let the soup cook for about 2 hours.


When it is ready, mash it to make a thick, full-bodied soup and set it aside.


For bread and tomato:


Cut the tomatoes into 3-mm thin slices.


Lay the slices on a plate, season them with extra virgin olive oil and salt, and marinate them.


If you can, dry the tomatoes in an oven at 65-75° C or with grill function on medium heat.


Cut the loaves in half and toast them.


Arrange tomatoes on each half and garnish with fresh basil leaves.


For presentation:


Cook the fish fillets on the skin side in a warm pan, set aside to warm.


Pour the soup into bowls, arrange the fish pieces, and garnish with finely chopped herbs.


Serve it with bread and tomato as an accompaniment.

Enviromental Impact

Special recipe


Per serving:

2.1kg CO2 equivalent i

Carbon footprint

To limit our impact on the environment, we advise you to remain within 1 kg CO2-equivalent per meal, including all the courses you eat. Bear in mind that plant-based dishes are more likely to have a low environmental impact.

Even though some of our suggestions exceed the recommended 1 kg CO2-equivalent per meal, that doesn't mean you should never make them; it's the overall balance that counts. Regularly eating a healthy and eco-friendly diet in the long term offsets even the dishes with the most impact, as long as you don't make them too often.