Soups · Soup
Cod, Tomato & Olive Soup
Tender cod in a light tomato broth with zucchini, olives and oregano.
- Prep
- 15 min
- Cook & rest
- 25 min
- Total
- 40 min
- Servings
- 4
- Method
- Stovetop
MAKE IT YOUR PORTION
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Original recipe: 4 servings.
Cooking times and equipment describe the original recipe. Larger batches may need more space or time; follow the temperature and texture cues in the method.
FOR 4 servings
Ingredients
Weights refer to the preparation listed, before cooking unless stated otherwise. Tap an ingredient to see its source.
- Atlantic codraw, boneless, large pieces550 g
- Canned tomatoesincluding juice350 g
- Zucchinidiced300 g
- Black olivespitted, drained, sliced60 g
- Oniondiced50 g
- Garlicminced8 g
- Olive oilSalad or cooking oil25 g
- WaterDrinking water900 g
- OreganoDried1 g
- Parsleychopped10 g
- SaltTable salt3 g
- Black pepperDried, ground1 g
Your selected servings and scaled amounts go into the calculator, where you can adjust ingredients individually.
STEP BY STEP
Let’s make it.
- Soften onion in olive oil for 5 minutes in a soup pot. Add garlic and oregano for 30 seconds.
- Stir in tomatoes with their juice, measured water, zucchini, olives, salt and pepper. Simmer for 12 minutes.
- Nestle cod into the broth and simmer gently for 6–8 minutes, until it reaches 145°F (63°C) and flakes easily.
- Add parsley and divide into 4 servings, lifting the fish gently to keep the pieces intact.
Kitchen notes
- Refrigerate leftovers promptly in shallow containers. Reheat to 165°F (74°C), stirring so the whole portion is hot.
ESTIMATED · PER EQUAL SERVING
What’s in your portion?
- Total carbs
- 8.6 g
- Fiber
- 3.2 g
- Carbs − fiber
- 5.4 g
- Protein
- 26.6 g
- Fat
- 9.3 g
- Energy
- 222 kcal
Calculated from USDA ingredient records, divided into 4 servings. Includes listed oils, sauces and sides; assumes all cooking fat and juices are eaten. A dash means a nutrient is unavailable. Actual ingredients and cooking losses can change the result.
Sources & calculationUse a food thermometer for the temperatures in the method. FoodSafety.gov cooking temperatures ↗
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CARBPORTION · TAKE IT TO THE SHOP
Shopping list
Cod, Tomato & Olive Soup
For 4 servings
Fish & seafood
- Atlantic codRaw550 g
Vegetables
- GarlicRaw8 g
- OnionRaw50 g
- ZucchiniRaw, with skin300 g
Oils & fats
- Olive oilSalad or cooking oil25 g
Herbs & spices
- Black pepperDried, ground1 g
- OreganoDried1 g
- ParsleyFresh10 g
- SaltTable salt3 g
Sauces & pantry
- Black olivesRipe, canned, drained edible portion60 g
- Canned tomatoesIn tomato juice, no added salt350 g
Amounts are edible ingredient weights for the recipe, not package sizes. Check your pantry for oil and seasonings. Plain cooking water is omitted.
CarbPortion · /recipes/cod-tomato-olive-soup/
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