Recipe: Mediterranean Fish Soup »

From Clean Soups by Rebecca Katz

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<i>Clean Soups</i> by Rebecca Katz with Mat Edelson

Clean Soups by Rebecca Katz with Mat Edelson [©Ten Speed Press]

Mediterranean Fish Soup, Clean Soups

 

 Soup can nourish and heal the body giving you an energising boost. In Clean Soups, Rebecca Katz shows us how to use wholesome stocks and soups to detox naturally and stay invigorated all year round.

One simple bowl of soup can make a difference to how you feel and here's one to try.

Rebecca says: If you want to emulate a group of long-lived people, look no further than those who subsist on a Mediterranean diet. Hereís a staple of that diet: a simple yet hearty fish soup.

It's easy because all you do is poach the fish in the aromatic broth for 4 minutes and it's' ready to go. Any white fish will do. The fish pairs with prawns and provides a blast of protein and energising vitamin B12. Poaching keeps the fish nice and moist, and the herb drizzle is a delicious finishing touch.
 

Mediterranean Fish Soup

makes 4 servings  |  prep time: 15 minutes  |  cook time: 20 minutes

Ingredients:

  • 2 teaspoons extra-virgin olive oil
  • 1 onion, diced
  • 1 fennel bulb, diced
  • Sea salt
  • 2 cloves garlic, crushed
  • 1/8 teaspoon chilli flakes
  • 1 (400 g) tin diced tomatoes
  • 750 ml Old-Fashioned Chicken Stock (see recipe below)
  • 450 g white-fleshed fish, cut into 5 cm pieces
  • 450 g large prawns, peeled and deveined
  • 1 teaspoon lemon zest
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon chopped parsley
  • 60 ml Many Herb Drizzle (page 127; optional), for garnish

Method:

Heat the olive oil in a soup pot over medium-high heat, then add the onion, fennel and ¼ teaspoon salt and sauté until the vegetables begin to soften, 3 to 5 minutes.

Stir in the garlic and chilli flakes and sauté for 30 seconds more.

Stir in the tomatoes with their juice and ¼ teaspoon salt to deglaze the pot, stirring to loosen any bits stuck to the bottom.

Add the broth and bring to a boil. Decrease the heat to low, cover and simmer until the vegetables are just tender, about 8 minutes.

Gently stir in the fish and prawns and simmer until the seafood is tender and cooked through (it should be just opaque), about 4 minutes.

Stir in the lemon zest, black pepper and parsley.

Taste; you may want to add a pinch or two of salt.

Serve garnished with the herb drizzle, or store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.



Old-fashioned Chicken Stock

makes about 6 litres  |  prep time: 10 minutes  |  cook time: 3 hours

Some things you learn at your father's knee. But chicken stock? I learned that at my mother's elbow, watching from my perch on the yellow Formica kitchen benchtop as she recreated her Nana's chicken stock note by note. Onions, carrots, celery, chicken . . . itís country-style, old-time comfort in a pot. I can't think of a better way to get vital nutrients, with a flavour that will leave you longing for more.

Ingredients

  • 3 kg organic chicken backs, necks, bones and wings
  • 2 unpeeled white onions, quartered
  • 4 unpeeled large carrots, cut into thirds
  • 2 stalks celery, cut in thirds
  • 6 sprigs thyme
  • 4 unpeeled cloves garlic, halved
  • 1 large bunch flat-leaf parsley
  • 1 bay leaf
  • 8 black peppercorns
  • 8 litres cold, filtered water, plus more if needed
  • Sea salt

Method:

Rinse all of the vegetables well.

In a 12-litre or larger stockpot, combine the chicken, onions, carrots, celery, thyme, garlic, parsley, bay leaf and peppercorns. Add the water, cover and cook over medium-high heat until the water comes to a boil. Decrease the heat so the bubbles just break the surface of the liquid.

Skim off the scum and fat that have risen to the surface. Simmer, partially covered, for about 3 hours. Add more water if the vegetables begin to peek out.

Strain the stock through a fine-mesh sieve or colander lined with unbleached muslin into a clean pot or heat-resistant bowl, then stir in salt to taste. Bring to room temperature, then store in an airtight container in the refrigerator.

Skim off as much fat as you can from the top of the broth, then portion into airtight containers. Store in the refrigerator for up to 5 days or in the freezer for up to 6 months.

Cook’s note: The stock will cool faster in smaller containers. Make sure it’s refrigerated within 4 hours of cooking.
 

Read more about Clean Soups here »

This recipe from Clean Soups is reproduced with the kind permission of the publisher.

Clean Soups by Rebecca Katz with Mat Edelson and photography by Eva Kolenko is published by Murdoch Books (Sydney, NSW; Mar 2017; Hb; 152pp, RRP A$35.00)

 

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