Quick fish soup with coconut and tomato

A mild and creamy bowl of fish soup that can be put together within a hour is the key to a cosy family dinner. Thanks to the grated sweet potatoes and fish stock the rich flavourful base is created within half an hour. The fish can be varied depending on what is available, I used wild salmon and coquilles, but it can be perfectly substituted with other types of fish fillet, shrimps or mussels.Fish soup against food waste-lactose free, gluten free, low carb, low fat dinnner

Have you ever thought about how many times we throw away food that is could still be of value just because we don’t know how much potential it still has? Making stock is an excellent way of saving unused vegs, the green part of spring onion and leek, stalks of the herbs or even bones. Fish bouillon is made of the head and bones of fish with the addition of some vegetables. It is an excellent base for a delicious fish soup, that packs a much deeper taste than any prepacked bouillon cube dissolved in hot water can provide. The base of it is normally raw fish, but it also works after baking the fish and it is a really good way to avoid potential food waste. You would be surprised how easy it is to make. If you make roasted fish one dinner (take for example a sea bass, roast it for 30 minutes in a greased oven dish, eat the meat with steamed vegs) and keep the head and bones instead of throwing them out. Cook the bones and head of 1 fish in 1 litre water with 1 chopped carrot, 1 halved onion, 2 smashed garlic, 2 bay leaves and a teaspoon of peppercorns. Leave it to simmer on low heat for a few hours then filter it through a sieve. If you have more than you will use at once freeze it in smaller portions. Use it for soups, curries and rice dishes.Fish soup against food waste-lactose free, gluten free, low carb, low fat dinnner

Ingredients (serves 6):

  • 1 tablespoon coconut oil
  • 2 onion (peeled and minced)
  • 3 cloves of garlic (peeled and minced)
  • 400 g sweet potato (peeled and diced)
  • 200 ml white wine
  • 400 g peeled tomato (one can)
  • 400 ml coconut milk (save a few tablespoon for serving)
  • 600 ml fish stock
  • 3 bay leaves
  • 1 teaspoon cumin seeds
  • 150 g wild salmon (or some type of white fish)
  • 210 g coquilles (or alternatively shrimps or shelled mussels)
  • ½ teaspoon salt
  • ½ lemon (juice)
  • Freshly grated black pepper

For serving:

  • A handful of parsley
  • Slices of lemon
  • Slices of red pepper
  • A few tablespoons of coconut milk
  • A few slices of bread

Melt the coconut oil and braise the onion and garlic for a few minutes. In the meantime blitz sweet potato in a blender to chop it into rice sized bits (you can also grate the sweet potato if you don’t have a blender). Add the sweet potatoes to the pan and braise for  10 more minutes then add the wine, canned tomatoes, coconut milk, stock and spices. Cook for about half an hour then fish the bay leaves out from the soup and blend it with an immersion blender until smooth. Dice the fish and add it alongside with the coquilles and cook for 15 more minutes.

Add the lemon juice , salt and pepper before serving and top each bowl with a drizzle of coconut milk freshly chopped parsley, and red pepper depending on how hot you like it.


One thought on “Quick fish soup with coconut and tomato

  1. Pingback: Vegetable stock from parts you would have thrown out – best practises against food waste | paint-the-plate

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s