Lemon Dill White Fish Soup
Mediterranean fish soup with potatoes, leeks and fresh dill.
This light and fragrant soup is a Mediterranean take on a classic comfort dish. White fish, potatoes, leeks and carrots cook in a herby broth finished with fresh dill and lemon. Each serving delivers 22g of protein for just 248 kcal — perfect for a satisfying weeknight dinner that won’t weigh you down.
Ingredients
Serves 4
- 1 tbsp neutral-flavoured oil
- 1 onion, finely chopped
- 1 garlic clove, crushed
- 250g potato, peeled and cut into 2cm cubes
- 250g carrot, cut into 2cm cubes
- 1 pepper (any colour), deseeded and cut into 2cm cubes
- 200g leek, finely sliced
- 1 tbsp tomato purée
- 1.25 litres vegetable stock
- 1 bay leaf
- 10g fresh dill, plus extra sprigs to garnish
- 4 skinless white fish fillets (~400g; hake or cod)
- 1 lemon, zested and juiced
Method
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Heat the oil in a large saucepan over medium heat. Add the onion and cook for 5-7 minutes until softening. Stir in the garlic, potatoes, carrots, peppers, leeks and tomato purée; cook for 3-5 minutes more.
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Pour in the vegetable stock, add the bay leaf, and bring to a simmer. Cover and cook for 15 minutes until the vegetables are almost tender.
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Finely chop most of the dill, reserving a few sprigs for garnish. Cut the fish into bite-sized pieces and season with salt, pepper and a little lemon juice.
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Add the fish to the soup with a pinch of lemon zest and the chopped dill. Simmer gently over low heat for 5-7 minutes until the fish is just cooked through.
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Remove the bay leaf, taste and adjust seasoning with more lemon juice or zest as needed. Ladle into bowls and garnish with the reserved dill sprigs.
Nutrition (per serving)
| Calories | 248 kcal |
|---|---|
| Protein | 22 g |
| Carbohydrates | 25 g |
| Fat | 6 g |
| Fiber | 4 g |