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Mediterranean Fish Soup

Mediterranean Fish Soup

Mediterranean Fish Soup

Each bustling Mediterranean seaport has a traditional seafood soup or stew. Within each city, recipes vary according to the day's catch. This energy-packed soup is just a sample of what is overseas.


Makes 4 servings


4 ounces uncooked pastina or other small pasta
Nonstick cooking spray
3/4 cup chopped onion
2 cloves garlic, minced
1 teaspoon fennel seeds
1 can (about 14 ounces) no-salt-added stewed tomatoes
1 can (about 14 ounces) fat-free reduced-sodium chicken broth
1 tablespoon minced fresh parsley
1/2 teaspoon black pepper
1/4 teaspoon ground turmeric
8 ounces firm, white-fleshed fish, cut into 1-inch pieces
3 ounces uncooked small shrimp, peeled and deveined


  1. Cook pasta according to package directions, omitting salt. Drain; set aside.
  2. Spray large nonstick saucepan with cooking spray. Add onion, garlic and fennel seeds; cook over medium heat 3 minutes or until onion is tender.
  3. Stir in tomatoes, chicken broth, parsley, pepper and turmeric. Bring to a boil; reduce heat and simmer 10 minutes. Add fish and cook 1 minute. Add shrimp and cook until shrimp just begin to turn pink and opaque.
  4. Divide pasta among 4 bowls; ladle soup over pasta.

Nutritional Information

Serving Size: 1-1/2 cups soup with 1/2 cup cooked pasta
Sodium 111 mg
Protein 19 g
Fiber 3 g
Carbohydrate 28 g
Cholesterol 59 mg
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 10 %
Calories 209

Dietary Exchange

Starch 1-1/2
Vegetable 1-1/2
Meat 1-1/2

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