This Low FODMAP Spicy Fish Soup is the best fish/ seafood soup I ever made so far. Packed with pollock, smoked haddock and seafood, it is also lactose free and gluten free.
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The idea for this soup came to me when I was craving some seafood but also wanted to keep it healthy, therefore not with too much fat and plenty of vegetables. To make it into a soup was a natural consequence of this.
Now, I am not saying that people on Low FODMAP diet need to avoid fat, it is just because I am trying to shift some of my weight, especially after the Christmas indulgence ;).
This Low FODMAP fish soup is full of flavour, thanks to a different variety of seafood and fish being used. Herbs play an important part here as well and if you don not have a parsley, you can also use coriander or even dill.
Have you tried our Homemade Marinated Salmon – Gravadlax recipe yet?
The recipe is available after clicking on the picture below↓↓↓
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR A LOW FODMAP SPICY FISH SOUP:
1 frozen fillet of pollock /130g/ – I used frozen
1 frozen smoked haddock fillet /150 g/ – I used frozen
150 g frozen mixed seafood
2 small carrots, grated
1 medium parsnip, grated
2 medium potatoes, peeled and diced /400 g/
500 ml chicken stock /low FODMAP/ – find the recipe here
salt, black pepper
50 g canned green peas
1 spring onion, green part only
1 small chilli, deseeded and finely chopped
4 tbsp tomato paste
A garnish of fresh parsley
INSTRUCTIONS TO MAKE THIS LOW FODMAP SPICY FISH SOUP:
This soup is quite quick to prepare, therefore you won’t need a pressure or a slow cooker to make it, just a simple medium pot.
Wash, peel and grate the carrot, parsnip and dice the potatoes. Add them to the pot with the Low FODMAP Chicken stock, topping up with water to cover the vegetables. Bring it to the boil, then lower the heat and simmer for around 10 – 15 minutes, just until the vegetables start softening.
How much liquid do I need to add when making a soup?
My rule is that when I cook as a soup, whenever it is with vegetables, fish or meat, I always add enough liquid to cover the content of the pot just above the ingredients level. Not below, because water will still evaporate and it will become too thick, also not too much over, because the soup will have less flavour. Of course, if you cook in a pressure cooker (not in this case), you will need to add liquid to the minimum level required for your specific pot.
Add all of the frozen fish and seafood to the soup, together with peas and finely chopped red chilli. There is no need to defrost the fish, it will thaw quickly in the stock and cook within around 15 – 20 minutes, depending on the thickness of your fish fillets.
When the vegetables, fish and seafood is cooked, season it with salt and black pepper. Add chopped spring onion. Squeeze the required amount of the tomato paste into a small bowl, add some stock from the soup, mix well and pour back in the soup. It will add flavour, colour and thickness to the soup. In the end, just garnish it with fresh parsley just before serving.
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If you are looking for other Low FODMAP fish recipes, find them here ↓↓↓
The same Low FODMAP fish recipes, but in Polish,
can be found here in my Przepisy Low FODMAP blog.
Low FODMAP Spicy Fish Soup
Equipment
- medium pot
Ingredients
- 1 frozen fillet of pollock /130g/ - I used frozen
- 1 frozen smoked haddock fillet /150 g/ - I used frozen
- 150 g frozen mixed seafood
- 2 small carrots grated
- 1 medium parsnip grated
- 2 medium potatoes peeled and diced /400 g/
- 500 ml chicken stock /low FODMAP/
- salt black pepper
- 50 g canned green peas
- 1 spring onion green part only
- 1 small chilli deseeded and finely chopped
- 4 tbsp tomato paste
- A garnish of fresh parsley
Instructions
- This soup is quite quick to prepare, therefore you won't need a pressure or a slow cooker to make it, just a simple medium pot.
- Wash, peel and grate the carrot and parsnip and dice the potatoes. Add them to the pot with the Low FODMAP Chicken stock, topping up with water to cover the vegetables. Bring it to the boil, then lower the heat and simmer for around 10 - 15 minutes, just until the vegetables start softening.
- How much liquid I need to add when making a soup?
- My rule is that when I cook as a soup, whenever it is with vegetables, fish or meat, I always add enough liquid to cover the content of the pot just above the ingredients level. Not below, because water will still evaporate and it will become too thick, also not too much over, because the soup will have less flavour. Of course, if you cook in a pressure cooker (not in this case), you will need to add liquid to the minimum level required for your specific pot.
- Add all of the frozen fish and seafood to the soup, together with peas and finely chopped red chilli. There is no need to defrost the fish, it will thaw quickly in the stock and cook within around 15 - 20 minutes, depending on the thickness of your fish fillets.
- When the vegetables, fish and seafood is cooked, season it with salt and black pepper. Add chopped spring onion. Squeeze the required amount of the tomato paste into a small bowl, add some stock from the soup, mix well and pour back in the soup. It will add flavour, colour and thickness to the soup. In the end, just garnish it with fresh parsley just before serving.
