Our latest creation of Spicy Fish Soup is full of healthy spices, using help from The Food Bible book. We researched the best spices to add for optimum health benefits as well as delicious flavours!
The result was this perfectly fragrant spicy fish soup. Great as a starter, lunch or even a main meal! Under 300 calories a serving and very low in saturated fats.
The Food Bible was gifted to us by Pen and Sword Books, it is a fantastic food reference book that gives you all the information you will need to know about Food and how it affects your health.
What fish to use in Soup?
Best fish to use in this soup is a firm white fish which will keep its form when cooked. We used Haddock, other alternatives are cod, sea bass, basa, catfish, tilapia or snapper.
Spices to add to Soup?
We used turmeric & cumin as well as a pickling spice mix from BuyWholeFoodsOnline.co.uk they sell a multitude of health foods to the UK & Europe.
The obvious thing to do with Pickling Mix is to pickle your own vegetables (post coming soon!) However when we were preparing our ingredients for this soup, we realised it contained a great combination of spices which would work well in our soup too!
The pickling spice mix contains Bay Leaves, Allspice, Bird’s Eye Chillies, Black Peppercorns, Cloves, Ginger Root, Coriander Seeds, Yellow Mustard Seeds, Crushed Cassia Cinnamon
Read more about the health benefits of all these spices at the end of the page.
Using our pestle and mortar we ground 1 Tbsp of the whole spices down into a powder if you haven’t got a pestle & mortar you can place in sealable bag and use rolling pin/hammer to bash and ground them. Place this to the side until ready to add into soup mix.
Making Spicy Fish Soup
Fry off onions, peppers and garlic together until softened before adding chopped tomatoes.
Next add crushed pickling mix, cumin and turmeric.
Add in stock, allow to simmer and thicken for 30 minutes before adding fish cut into big chunks cook soup for a further 8 minutes, stirring very gently if needed so as not to break the fish chunks.
We added a sprinkle of fresh coriander and black pepper to our bowl of soup, before serving up with a fresh homemade wholemeal loaf.
Spicy Fish Soup
- 2 tbsp olive oil
- 2 red onions finely chopped
- 1 red pepper finely chopped
- 1 yellow pepper finely chopped
- 400 grams (14 oz) tinned tomatoes
- 1 tsp ground cumin
- 1 tsp turmeric
- 1 tbsp Pickling Spice mix (Bay Leaves, Allspice, Bird's Eye Chillies, Black Peppercorns, Cloves, Ginger Root, Coriander Seeds, Yellow Mustard Seeds, Crushed Cassia Cinnamon)
ground up into a powder
- 1 tbsp Crushed Garlic ( 6 cloves)
- 800 ml (3 ⅓ cup) fish stock
- 600 grams (1.3lb) haddock chopped into large chunks
- fresh coriander chopped to serve on top
- Place olive oil in your pan and warm up over a medium heat
- Add the onions, peppers and garlic and cook for 3-5 mins until soft
- Stir in the tinned tomatoes and cook for 5 mins
- Add the crushed pickling mix, turmeric and ground cumin to the pan and stir together for 2 mins
- Pour in the fish stock, bring to the boil and then place on a simmer for 30 minutes
- Add the Haddock chunks and cook on a simmer for 8 mins, stirring gently so you don't break the fish up
- Serve with some crusty bread and enjoy!!
Hope you enjoyed the soup as much as we do, we will be making another batch of this up again this week, we enjoyed it a lot and was really easy for a midweek meal. Take a look at our Homemade White Cob Loaf recipe. If you are a fish lover give our Fish Chowder Bread Boat a go!
As mentioned above we used The Food Bible to help us make our choices of good spices to use. Here is a break down of the health benefits that this Spicy Fish Soup will bring to you.
Health benefits of spices
Cumin- Good Source of Iron and several other minerals and Vitamin B1. It is a digestive aid and may also help protect from stomach and liver cancers as well as regulating blood sugars
Turmeric- Good source of Iron and Vitamin B6. Reduces levels of inflammation. Also believed to prevent insulin resistants, in promoting heart health and in cancer treatment. More research is being tested on humans for the benefits of turmeric.
Allspice- Anti-inflammatory, helps relieve wind and indigestion, boosting the immune system. May reduce blood pressure and has a mild analgesic effect.
Dried Chilli- A good source of carotenes, fibre and vitamin E. It’s linked to several health benefits including pain relief from arthritis and psoriasis and the prevention of prostate cancer. May also help prevent inflammatory diseases reduce blood cholesterol, is anti-bacterial and can clear lung and nose congestion. Also known to boost the metabolic rate so may be useful for weight control and may even help reverse diabetes and colitis.
Black Peppercorns- A digestive aid particular useful when eating protein foods. Also, help reduce discomfort in the gut and helps prevent wind.
Cloves- Anti-inflammatory properties, is rich in antioxidant flavonoids. With a good content of fibre, calcium and iron.
Corriander seeds & leaves- helps protect against heart disease as well as having antibacterial properties. Said to be soothing for the digestion system and to stimulate insulin secretion and lower blood sugar levels.
Cinnamon- Antibacterial anti-clotting effect on the blood. May relieve the pain of arthritis. Boosts the immune system and is a digestive aid. There is some evidence it can lower blood sugar in people with type 2 diabetes. Possibly antifungal, offering help in yeast infections, including candida.
Garlic- Can help lower blood LDL cholestrol and reduce the stickiness of the blood. Also protects against stomach and bowel cancers. May help regulate blood pressure and a good source of vitamin B & C.
So there you have it, I wasn’t joking when I said the Spicy Fish Soup is full of healthy spices!