This is a quick, affordable and healthy soup recipe. Perfect for a main meal (lunch or dinner) with a side of toasted sourdough or grain bread. OR it works well as an alternative to your usual afternoon tea.
If witching hour is hindering your plans for making meals all in one go, you can prep some of this recipe ahead of time. At some point in the morning or afternoon, crush the garlic and dice the celery and tomato. Store them together in an airtight container in your fridge. Save more time by boiling the kettle as soon as you are ready to start making the soup. This way you aren’t waiting for the water to get to the boil in the saucepan.
For seasoning, I used a pinch of dried oregano (no salt, no pepper). However, you can use a huge variety of flavours. I found the sweetness of the celery came through wonderfully.
- 1 fillet of Basa fish (or other thin fillet of white fish)
- 1 clove of garlic, crushed
- 1 stalk of celery, diced
- 2 fresh tomatoes, diced
- olive oil (for sauteing)
- 3 cups of water (pre-boiled makes it quicker)
- Seasoning options: salt, peper, dried herbs, fresh herbs, spices - there is no limit on the combinations!
- Sautee your garlic and celery with olive oil in a saucepan for 2-3 minutes
- Add tomato and water and then bring to the boil
- Add the fish and your preferred seasoning, return to the boil and then turn down to simmer for 10 minutes
- Once the fish is cooked use a spoon to break apart the flesh and then spoon out to be served
Do you think your kids could help put this one together with you? Have you read about the ways we can improve emotional regulation skills and organisation skills by including children in food prep?
Further Fussy Eater Soup Serving Suggestion:
- If you child likes the broth, strain some broth into a small bowl for them.
- If your child doesn’t like the liquid, give them some strained portions of fish in a learning bowl to the side of the meal.
If you look carefully in the pic, you’ll see my reflection with my babe in arms – so this is very much a recipe for all of us one handed cook’s!
If your child is struggling with the smell of fish – I’ve written about that here!
We also use this recipe in our Your Feeding Team examples of how to improve a fussy child’s reception to fish. We start with fish fingers and wound up here using FOOD CHAINING. If you’d like to work with 3 international professionals to support you feed your child, check out our work here!