485 kcal 42g protein 40 min Low-CalorieHigh-ProteinQuick

Mediterranean Fisherman's Soup

Saffron-poached white fish with fennel, leeks and roasted pepper

There’s a particular magic that happens when saffron meets fish in a hot broth—the threads release their golden pigments, perfuming the liquid with that unmistakable honey-floral note that defines the coastal cuisines of Provence and Catalonia. This soup celebrates that union, building layers of sweetness from slow-caramelised fennel and leeks, a splash of dry white wine, and just enough tomato paste to give the broth backbone without overwhelming the delicate fish. The addition of salmon provides richness and omega-3s while keeping the dish firmly in high-protein territory. Serve in warmed bowls to maintain temperature throughout the meal—this is a dish best enjoyed immediately, the fish silky and the broth deeply aromatic.

Ingredients

Serves 2

1 tbsp extra-virgin olive oil
1 medium fennel bulb, thinly sliced (keep fronds for garnish)
1 medium leek, thinly sliced
2 garlic cloves, minced
1 medium carrot, diced
1 red bell pepper, diced
1 tbsp tomato paste
¼ tsp saffron threads
250ml dry white wine
500ml low-sodium fish or vegetable stock
1 bay leaf
300g skinless firm white fish fillets (cod or hake), cut into 5cm pieces
150g skinless salmon fillet, cut into 3cm pieces
Zest of ½ lemon
Fresh parsley, roughly chopped

Method

Heat olive oil in a large heavy-bottomed pot over medium heat. Add sliced fennel and leek with a pinch of salt. Cook, stirring occasionally, until softened and lightly golden, about 8 minutes—you want deep caramelization on the edges, not pale steaming.
Add garlic, carrot, and diced pepper. Stir and cook 3 minutes until fragrant. Create a small well in the centre, add tomato paste, and cook 90 seconds until it darkens to a deep brick-red colour.
Crumble saffron threads into the wine and swirl to bloom. Pour into the pot along with fish stock and add bay leaf. Bring to a vigorous boil, then reduce heat and simmer 10 minutes until vegetables are tender and broth develops depth.
Season fish pieces lightly with salt. Add white fish first, submerging it into the broth. Poach 3 minutes, then nestle salmon pieces alongside. Continue cooking 4-5 minutes until fish flakes easily when pressed with a fork—do not stir, which will break the pieces apart.
Remove bay leaf. Finish with lemon zest, a generous squeeze of juice, and a drizzle of excellent olive oil. Taste and adjust seasoning. Ladle into warmed bowls, garnish with reserved fennel fronds and chopped parsley. Serve immediately with crusty wholegrain bread if desired.