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🫒 Mediterranean · Soup · Easy difficulty · Pescatarian

Heart-Smart Mediterranean Cod Hearty Soup

A heart-healthy hearty soup with cod, oregano, lemon zest and garlic, Mediterranean flavours and no gluten.

Prep time
12 min
Cook time
23 min
Total time
35 min
Servings
4
Calories
411 kcal
Protein
26 g
Carbs
25 g
Fat
23 g
Course
Soup

About this Mediterranean soup

Heart-Smart Mediterranean Cod Hearty Soup is a Mediterranean soup built around cod or other white fish fillets. It takes about 35 min from start to finish, 12 minutes of prep and 23 minutes of cooking, and serves 4.

Cooking method: soup. Difficulty is rated easy. Pescatarian, and marked gluten-free in our data.

Good for: heart-healthy, meal prep, one-pot wonders, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 500 g cod or other white fish fillets
  • 1 litre gluten-free vegetable or chicken stock
  • 2 cups cherry tomatoes, chopped
  • 2 carrots, diced
  • 1 onion, diced
  • Seasoning: oregano, lemon zest and garlic
  • Sauce: 3 tbsp olive oil and the juice of 1 lemon
  • 2 tbsp olive oil
  • Black pepper and a pinch of salt (optional)

Method

  1. Step 1. Soften the onion and carrots in a splash of olive oil for 5 minutes.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  2. Step 2. Add the oregano, lemon zest and garlic and cook for 1 minute until fragrant.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  3. Step 3. Add the cod, cherry tomatoes and stock; bring to a boil.

    Heat
    Keep the heat steady
    Look for
    The new ingredient is coated and the mixture returns to a gentle bubble.
    Why it matters
    Adding things in order lets each ingredient cook for just the right time.
    Avoid
    Dumping everything in at once: delicate items turn mushy before tougher ones are done.

  4. Step 4. Simmer gently for 25 minutes until everything is tender.

    Heat
    Low, with small lazy bubbles
    Look for
    Small bubbles break the surface gently; the sauce thickens and the food turns tender.
    Why it matters
    Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
    Avoid
    Letting it boil hard, which toughens meat and reduces the liquid too fast. Lifting the lid too often loses heat.

  5. Step 5. Season to taste and stir in 3 tbsp olive oil.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  6. Step 6. Ladle into bowls and top with parsley and lemon wedges.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Build flavour with citrus, herbs and spices instead of salt.

Equipment you will need

  • Large pot
  • Ladle
  • Hand blender (optional)

Nutrition per serving

Estimated per serving: 411 kcal, 26 g protein, 25 g carbohydrate and 23 g fat. Roughly 25% of the energy comes from protein, 24% from carbohydrate and 50% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Heart-Smart Mediterranean Cod Hearty Soup

Substitutions and variations

  • Blend half the soup for a creamy texture without dairy.
  • Use vegetable stock to keep it vegetarian, and check labels for hidden gluten or animal products.
  • Freeze in portions before adding delicate garnishes, and add them fresh when reheating.

Frequently asked questions about Heart-Smart Mediterranean Cod Hearty Soup

How long does Heart-Smart Mediterranean Cod Hearty Soup take to make?

It takes about 35 min in total: 12 minutes of prep and 23 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 411 kcal, with 26 g protein, 25 g carbohydrate and 23 g fat. These are estimates for the recipe's 4 servings.

Is Heart-Smart Mediterranean Cod Hearty Soup gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

It is pescatarian: it contains fish or seafood but no meat or poultry.

How difficult is it to cook?

It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.

Can I make Heart-Smart Mediterranean Cod Hearty Soup ahead or freeze it?

Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

More Mediterranean recipes

All Mediterranean recipesOpen in the interactive app