Recipe description
July 26, 2026
Light Italian fish soup
A light Italian fish soup to support gentle digestion and plant diversity.
Easy Recipe
30 Minute Meal
78%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, tree_nut, celery, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in plant-based fiber from vegetables.
- Includes olive oil and fish for balanced fats.
- Diverse vegetables and herbs contribute to flavor variety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Halibut
2
piece
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Celery
1
piece
Tomato
1
piece
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Wine, white
0.5
glass
Broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, carrot, and celery. Sauté until softened, about 5 minutes.
2
Add chopped tomato and cook for another 2 minutes, stirring occasionally.
3
Pour in white wine and let it reduce by half, about 3 minutes.
4
Add fish stock, bring to a gentle simmer, and season with salt and black pepper.
5
Add fish fillets and poach gently for 5-7 minutes, until fish is opaque and flakes easily.
6
Stir in fresh parsley and lemon juice. Adjust seasoning to taste.
7
Ladle into bowls and serve immediately.
More Recipes For Your Gut
Nutrition
330 kcal
Calories
34 g
Protein
28 g
Carbohydrates
3.5 g
Fiber
6 g
Sugar
16 g
Fat
5 g
Saturated fat
0.7 g
Salt
FAQ
Is this soup gluten-free?
The soup is naturally gluten-free if you use a gluten-free fish stock and ensure the wine and stock are gluten-free. Check labels.
Can I substitute the fish with another protein?
Yes, you can swap in shrimp or firm tofu; keep the portions the same and adjust the cooking time to avoid overcooking.
How many servings does this make?
2 servings.
What can I use instead of white wine?
Use extra fish stock or a splash of lemon juice for acidity; water with a touch of vinegar also works.
Can I prepare this ahead or freeze it?
Best served fresh; you can prep the vegetables in advance. Add the fish and poach just before serving. Freezing is not ideal for the fish texture.
How do I know when the fish is cooked?
The fish should be opaque and flake easily after about 5–7 minutes of gentle poaching.
Can I use frozen fish fillets?
Yes, thaw and pat dry before cooking; adjust the cooking time as needed.
How can I customize the flavor with herbs or vegetables?
Add fresh parsley as in the recipe and, if desired, extra herbs like basil; adjust onion, tomato, and salt to taste.
What are the nutrition highlights of this soup?
Lean fish provides protein; vegetables add fiber and nutrients; the broth is light, making it a low-calorie, satisfying option.
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