Mediterranean Zuppa di Pesce with Frutti di Mare
This Mediterranean seafood soup brings together cod, prawns, clams, and mussels in a homemade fish stock enriched with onion, carrot, celery, tomatoes, garlic, red chile, and dry white wine. Served with garlic-rubbed bread and fresh parsley, it has a bright, briny flavor and makes a warming choice for a relaxed lunch or dinner.
- Prep15 mins
- Cook50 mins
- Serves4
- DifficultyHard
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean Zuppa di Pesce with Frutti di Mare, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 25 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 34
- Heart Health
- 44
- Metabolic
- 38
- Digestive
- 40
- Inflammatory
- 62
- Performance
- 56
- General Wellness
- 1
Cut cod into pieces, reserving any scraps. Peel and devein prawns, reserving the shells and any other scraps.
- 2
Place cod scraps, prawn scraps, quartered onion, carrot, celery, salt, and pepper in a large saucepan; cover with water. Bring to a boil, reduce the heat, and simmer until the fish stock is fragrant, 15 to 20 minutes.
- 3
Strain and reserve the fish stock.
- 4
Heat olive oil in a saucepan over medium heat; cook and stir the sliced onion, red chile pepper, and minced garlic until softened, 5 to 10 minutes.
- 5
Pour in wine; cook for 5 minutes. Add tomatoes and bring to a boil. Add cod, prawns, clams, and mussels; pour in fish stock. Simmer until the fish is cooked through and the clams and mussels have opened, 15 to 20 minutes.
- 6
Toast bread in a toaster. Rub the garlic halves onto one side of the toasted bread.
- 7
Place a piece of toasted bread in the bottom of each serving bowl. Ladle the soup over the toasted bread and top with parsley.
- Calories 542.24 kcal High 27%
- Protein 38.76 g Good Source 78%
- Carbohydrate 40.77 g 15%
- Total Fat 23.83 g High 31%
- Saturated Fat 3.52 g Moderate 18%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 162.47 mg High 54%
- Sodium 680.33 mg High 30%
- Dietary Fiber 4.47 g Moderate 16%
- Total Sugars 5.23 g --
- Added Sugars 3.42 g Moderate 7%
- Calcium 189.31 mg Moderate 15%
- Iron 11.66 mg Good Source 65%
- Potassium 1059.45 mg Good Source 23%
- Vitamin A 78.17 mcg Low Source 9%
- Vitamin C 27.7 mg Good Source 31%
- Vitamin D 85.05 mcg Good Source 425%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Wheat 🌾
- Gluten
- Celery
- Sulfites
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Mediterranean Zuppa di Pesce with Frutti di Mare is made with 23 ingredients and serves 4. It takes about 1 hr 5 mins and is rated hard. Key ingredients include Black Pepper, Bread, Carrot, and Celery. Each serving provides about 542.24 kcal, and is a good source of protein.
Recipe Questions
- What is Mediterranean Zuppa di Pesce with Frutti di Mare made of?
- The main ingredients are Black Pepper, Bread, Carrot, Celery, Chili Pepper. The full list of 23 is above.
- How long does it take to make Mediterranean Zuppa di Pesce with Frutti di Mare?
- About 1 hr 5 mins in total: 15 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 542.24 kcal. The full nutrition breakdown is above.
- Is Mediterranean Zuppa di Pesce with Frutti di Mare easy to make?
- This recipe is rated hard, with 23 ingredients and 7 steps.
- Is Mediterranean Zuppa di Pesce with Frutti di Mare healthy?
- Mediterranean Zuppa di Pesce with Frutti di Mare has an easyChef Pro health score of 54/100. Per serving, it provides 542.24 calories and 38.76 g of protein, or 78% of the Daily Value. It is a good source of iron, potassium, vitamin C and vitamin D. Worth noting per serving: sodium at 680.33 mg (30% of the Daily Value), saturated fat at 3.52 g (18% of the Daily Value) and added sugars at 3.42 g (7% of the Daily Value). It contains Shellfish, Fish, Wheat, Gluten, Celery, Sulfites, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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