A light, healthy hake fish soup with spinach and early spring vegetables, like new potatoes, cauliflower, and baby carrots, makes a brilliant addition to a wholesome diet. The tradition of pairing fish with leafy greens comes to us from Mediterranean cuisine, where they deeply value lightness and preserving the natural aromas of the ingredients. There is no heavy oil sauteing here, making it wonderfully nutritious. White saltwater fish, whether it is hake, cod, or sea bass, paired with vibrant spinach and red lentils creates a beautiful harmony of flavors and textures. This soup is not only incredibly satisfying but also a true feast for the eyes with its bright spring colors.
A healthy and light fish soup with spinach is an excellent, vitamin-rich choice for a family lunch.
Ingredients
- 500 g (about 1.1 lbs) saltwater fish (hake, cod, or sea bass)
- 200 g (about 7 oz) new potatoes
- 100 g (about 3.5 oz) carrots
- 100 g (about 3.5 oz) cauliflower
- 50 g (about 1.7 oz) red lentils
- 200 g (about 7 oz) fresh spinach
- 1/2 lemon
- Water, garlic, salt, and black pepper
How to Make Fish Soup With Spinach
You can make this soup with water if you are using fish fillets. Or, you can butcher a whole fish and simmer a light broth from the bones with spices and herbs. Since my recipe uses whole fish, I started by making a broth. Butcher the fish: cut the fillets from the spine, and trim off the tail and fins. Cover the fish bones and trimmings with cold water, add an onion, fresh herbs, and a bay leaf. Bring to a boil, then gently simmer for 30 minutes over low heat. It is not a heavy stock, but definitely richer than just water.
For a richer flavor, we highly recommend simmering a light broth from the fish bones and fins.
Chop the fish fillets into large pieces, squeeze the juice from half a lemon over them, and chill in the refrigerator for a while.
Chop the fish into large pieces and drizzle with lemon juice—this helps preserve its texture and adds a lovely tang.
Wash the vegetables thoroughly. Leave small new potatoes whole, and halve the larger ones. Keep baby carrots whole. Break the cauliflower into small florets.
You can leave the new potatoes and baby carrots whole to make the soup look even more appetizing.
Add the red lentils. Toss in a garlic clove or garlic scapes.
Red lentils cook quickly and give the soup a pleasant thickness without overpowering the delicate fish flavor.
Strain the fish broth over the vegetables, or simply pour boiling water into the pot. You will need about a liter (around 1 quart) of liquid for these ingredients.
Straining removes any tiny bones and ensures the soup base remains clean and perfectly clear.
Toss in your favorite flavor-packed herbs, like celery leaves or parsley. Bring to a boil and cook for 15 minutes. The young vegetables and red lentils will be perfectly tender by then. Note that red lentils cook very quickly, whereas green ones would need soaking and about an hour to cook.
Simmer the vegetables over low heat for about 15 minutes so they become tender but hold their shape.
Soak the spinach leaves in cold water, squeeze dry, and chop finely. Add the chopped spinach to the boiling soup just as the carrots and potatoes are almost tender. Instead of spinach, you can also use beet or radish tops, as they are incredibly nutritious greens.
Spinach is a treasure trove of vitamins. Fold it in right at the end to keep its vibrant color and nutritional value.
Place the lemon-marinated fish pieces right on top of the spinach.
Place the fish fillets right on top of the greens—they will gently poach to perfection in just a few minutes.
Season with salt to taste. Cover the pot and simmer over low heat for about 10 minutes. This is just enough time for the fish fillets to cook through. Remove the soup from the stove and let it rest for another 10 minutes.
Once you turn off the heat, let the soup steep covered for a bit to allow the flavors to harmonize beautifully.
Ladle the fish and spinach soup into bowls and sprinkle with freshly ground black pepper. Squeeze a little extra lemon juice on top, and if you like, finish with a few drops of cold-pressed extra virgin olive oil per portion.
Before serving, be sure to add freshly ground black pepper and a drop of lemon juice.
Serve this fish and spinach soup warm, brightening each bowl with a few drops of fresh lemon juice and a crack of black pepper to fully awaken the aromas. If you want to elevate the dish further, drizzle a bit of high-quality cold-pressed olive oil into the bowl or garnish with a sprig of fresh dill. For those who prefer a heartier stew, you can swap the lentils for canned beans or chickpeas, as this adds a satisfying new texture to the dish. If you have leftovers, store them in the refrigerator in an airtight container for no more than a day. When reheating, avoid bringing the soup to a rolling boil so you do not ruin the delicate texture of the fish or the vibrant color of the spinach. This recipe is incredibly easy to adapt to the seasons: in winter, feel free to use frozen spinach instead of fresh, and swap out the baby carrots for regular ones, slicing them thinly so they cook just as fast.
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