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Fish soup with pepper polenta
Good stock provides the flavour base for this delicate broth. If you are not making your own low-salt stock, try a high-quality commercial stock sold chilled, rather than a stock cube, but still keep added salt to the minimum. The polenta accompaniment is prepared in advance, so the soup is simple to ... See more
Good stock provides the flavour base for this delicate broth. If you are not making your own low-salt stock, try a high-quality commercial stock sold chilled, rather than a stock cube, but still keep added salt to the minimum. The polenta accompaniment is prepared in advance, so the soup is simple to cook at the last minute.
Ready in 1 hour 45 mins
Ingredients
- 900 ml (1½ pints) fish stock
- 1 bay leaf
- 1 sprig of parsley
- 1 sprig of fresh thyme
- 2 celery sticks, thinly sliced
- 1 bulb of fennel, quartered lengthways and thinly sliced
- 2 carrots, halved lengthways and thinly sliced
- zest of 1 lemon, finely shredded or coarsely grated
- 1 shallot, finely chopped
- 1 garlic clove, finely chopped
- 1 fresh red chilli, halved and seeded (optional)
- 225 g (8 oz) monkfish fillet, cut into bite-sized chunks
- 225 g (8 oz) skinless white fish fillet, such as cod or haddock, cut into bite-sized chunks
- salt and pepper
- leaves from the fennel bulb, herb fennel or fresh dill to garnish
- Pepper polenta sticks
- 2 red peppers, halved lengthways and seeded
- ½ tsp salt
- 200 g (7 oz) instant polenta
- 45 g (1½ oz) Parmesan cheese, freshly grated
Not quite right? Check out these similar recipes!
Preparation method
Prep: 55 mins | Cook: 50 minsFor mushroom polenta, cook 170 g (6 oz) sliced mushrooms with 1 crushed garlic clove and 1 tbsp chopped shallot in 1 tbsp extra virgin olive oil for about 5 minutes. Add 1 tbsp snipped fresh chives and spread over the polenta sticks. Sprinkle 2 tbsp freshly grated Parmesan cheese over the mushrooms and brown under the grill instead of baking.
Plus pointsCelery and fennel provide potassium. Celery also acts as a diuretic, helping to reduce fluid and salt retention. * Like other white fish, cod, haddock and monkfish are very low in fat and calories.
Each serving providesExcellent source of vitamin A, vitamin C. Good source of folate, potassium, vitamin B12. Useful source of selenium, vitamin B1.
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