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Spicy Tomato Trout and Vegetable Soup with chunks of trout, tomatoes, celery, red bell pepper, leafy greens, and fresh parsley in a rich tomato broth.

Spicy Tomato Trout and Vegetable Soup

Nesting Lane
Spicy Tomato Trout and Vegetable Soup is a high protein healthy soup with tender fish, vegetables, and a smoky Mediterranean-inspired tomato broth.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean-Inspired
Servings 6

Equipment

Cutting Board
Sharp Knife
Wooden Spoon
Ladle
Dutch Oven

Ingredients
 

  • 1 tablespoon olive oil
  • 1 medium yellow onion chopped
  • 3 stalks celery cut into 1-inch pieces
  • 2 medium carrots peeled and cut into short strips
  • 1 medium red bell pepper chopped
  • 4 cloves garlic minced
  • 1 small red chili pepper seeded and finely chopped
  • 2 tablespoon tomato paste
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried thyme
  • 1 can (28 ounces) whole tomatoes roughly crushed
  • 5 cups low-sodium seafood stock or vegetable broth
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1½ pounds boneless skinless trout fillets cut into 1½-inch pieces
  • 2 cups Swiss chard thinly sliced
  • 1 tablespoon fresh lemon juice
  • ¼ cup chopped fresh parsley
  • fresh parsley sprigs for garnish

Instructions
 

  • In a large Dutch oven, heat the olive oil over medium heat.
  • Add the onion, celery, carrots, and red bell pepper. Cook for 6 to 8 minutes, stirring occasionally, until the vegetables begin to soften.
  • Add the garlic and chopped chili pepper. Cook for 1 minute.
  • Add the tomato paste, smoked paprika, and dried thyme. Cook for 1 minute, stirring constantly.
  • Add the tomatoes with their juices, seafood stock, salt, and black pepper.
  • Bring the soup to a boil. Reduce the heat to medium-low. Cover and Simmer for 15 minutes, or until the carrots and celery are tender.
  • Add the trout pieces and Swiss chard. Stir gently.
  • Simmer uncovered for 6 to 8 minutes, or until the trout is opaque and flakes easily with a fork.
  • Add the lemon juice and chopped parsley. Stir gently to combine.
  • Taste the soup and adjust the salt and black pepper as needed.
  • To serve, garnish each serving with fresh parsley sprigs.

Notes

Serving Size: 1½ Cups

Tips and Tricks

Check the trout for bones - Run your fingers over the fillets before cutting them. Remove any small pin bones with clean kitchen tweezers.
Stir the fish gently - Trout can break apart once it becomes tender. Use a wooden spoon and avoid stirring more than needed.
Adjust the chili carefully - Fresh chili peppers vary in heat. Start with less when serving children or anyone sensitive to spicy food.
Use a firm trout fillet - Firm, fresh fillets hold their shape better in the broth than thin or delicate pieces.

Storing and Reheating

Refrigerate - Store the cooled soup in a sealed container in the refrigerator for up to 3 days.
Freeze - Freeze the soup in a freezer-safe container for up to 2 months. The trout may become slightly softer after thawing.
Reheat on Stovetop - Place the soup in a saucepan and warm over medium-low heat until heated through. Stir gently to keep the trout pieces from breaking apart.
Reheat in Microwave - Place one serving in a microwave-safe bowl. Cover loosely and heat in short intervals, stirring gently between each interval.
Avoid Boiling Leftovers - High heat can make the trout dry and cause it to break into small pieces.

Nutrition

Calories: 240kcalCarbohydrates: 11gProtein: 26gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 66mgSodium: 355mgPotassium: 753mgFiber: 3gSugar: 5gVitamin A: 5438IUVitamin C: 50mgCalcium: 88mgIron: 3mg
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