Name: Mediterranean Fish Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 3
Cuisine: Mediterranean
Ingredients: 12 oz/ 340g sardines, cleaned*; 1 cup tomato sauce (blended fresh tomatoes); 2 tbsp tomato paste; 2 scallions, thinly chopped; 5 garlic cloves, minced; 1 cup spinach, chopped; a small bunch of dill, thinly chopped; 2 tbsp olive oil; 1 tsp mnt, dried; 1/2 cup water or stock; 1/2 fresh red chili pepper, thinly chopped; some fresh parsley, thinly chopped - as needed for garnish; Salt and pepper

Mediterranean fish soup recipe with sardines, tomatoes and dill! I know the words fish and soup might not exactly make your mouth water immediately, but once you try this deliciousness things are going to change really fast.

The shining stars in this amazing Mediterranean soup are the tomatoes, sardines and dill. This is a light, satiating and healthy lunch or dinner idea that you’ll want to make again and again and again. And if you don’t feel like cleaning sardines, you can make the fish soup with whatever kind of fish fillets you have. Just make sure they’re on the firmer side.

I like those sardines, because they don’t have a strong smell and taste really good. Another bonus here is that they are perfectly healthy as they’re rich in omega-3’s, protein and vitamin D.

Mediterranean Fish Soup Ingredients

Fish. For this recipe, I had some small fish, sardines in my freezer from a few weeks ago. I have no problem eating the bones of the small fish in the soup. However cleaning it wasn’t the highlight of my day. As mentioned you can use any other fish you like – cod, mackerel and even salmon or a combination. Just cut the fillets into bite-sized pieces before adding to the soup.

Tomatoes. I had some frozen tomato sauce from a few months ago and I used it as the base for the soup. (yes, I freed some space in the freezer with this recipe!) That’s just blended fresh tomatoes and we need tomato paste too!

Olive oil, stock and water. These are necessary to make the broth for the Mediterranean fish soup.

Dill. I loved the fresh dill in this recipe! Mostly because it added such a great complementary flavor to the fish, garlic and the tomatoes. You can also use parsley, basil or cilantro, if dill is a no for you.

Scallions and garlic. These two are a must!

Spinach, chili pepper and fresh parsley. You can also use kale or whatever greens you like for the soup. As for the parsley and the fresh chili pepper, we just need some at the end for serving. You can omit the pepper if you can’t have spicy food.

How To Make Mediterranean Fish Soup

It might sound a bit daunting if you’ve never prepared fish soup before. However, making this Mediterraneaan fish soup recipe is extremely easy. In fact, if you’ve already cleaned the fish, your job is almost done. Just put all of it into a cooking pot, bring to a boil and simmer. Here in a bit more detail:

Clean the fish. If also using sardines, remove heads and intestines, you don’t need to remove bones with smaller fish. If you’re using bigger fish, remove the bones and cut into bite-sized pieces. If using fish fillets, well lucky you – just cut into bite-sized pieces.
Blend fresh tomatoes into sauce (use a hand blender or regular blender), mince garlic, thinly chop scallions, dill and spinach.
Next, add the fish, tomato sauce, 4 cloves of garlic, scallions, olive oil, spinach, dill, dried mint, salt and pepper to a small cooking pot. Then cover with water or stock.
Bring to a boil, then reduce heat and simmer for 20 minutes.
Then add in the chili pepper and the rest of the garlic.
Add salt and pepper to taste.
Garnish with fresh thinly chopped parsley/basil or dill amd serve immediately as is or with bread.

More Healthy Soup Recipes

I hope you enjoy this tasty Mediterranean fish soup as much as I did when I made it last time. I’m still thinking about it to be honest. Definitely give it a try! For more healthy soup recipes, check out these: