Seafood, Tomato & Garlic Soup
If you’re looking for a light, nourishing meal that’s packed with flavour, this seafood, tomato and garlic soup is an excellent choice. Combining fresh seafood with a rich tomato broth, fragrant herbs, and a gentle kick of chilli, this recipe delivers restaurant-quality results with minimal effort.
Perfect as a starter or a satisfying main course, this soup showcases the natural sweetness of seafood while remaining healthy and low in calories.
Why You’ll Love This Recipe
- Ready in under 40 minutes
- High in protein
- Low in calories
- Packed with fresh seafood
- Rich in Mediterranean-inspired flavours
- Perfect year-round
What Makes This Soup Special?
The combination of seafood and tomatoes creates a beautifully balanced broth.
Fresh garlic, oregano, thyme, and jalapeño chillies add layers of flavour without overpowering the delicate seafood. As the fish, prawns, and squid gently cook in the broth, they release their natural sweetness and create a rich, satisfying soup.
Ingredients
For the Soup
- Vegetable stock
- Brown onion, finely chopped
- Garlic cloves, finely chopped
- Fresh oregano
- Fresh thyme
- Diced tomatoes
- Jalapeño chillies
- Salt and black pepper
Seafood
- Firm white fish fillets (ling, snapper, or barramundi)
- Green prawns
- Squid hood
To Serve
- Fresh coriander
How to Make Seafood, Tomato & Garlic Soup
Step 1: Build the Broth
In a large saucepan, combine:
- Vegetable stock
- Onion
- Garlic
- Oregano
- Thyme
Bring to a boil over high heat.
Reduce heat, cover, and simmer for 10 minutes to allow the flavours to develop.
Step 2: Add Tomatoes and Chilli
Add:
- Diced tomatoes
- Jalapeño chillies
Continue simmering, covered, for another 10 minutes.
Taste and season with salt and pepper.
Step 3: Cook the Seafood
Add:
- White fish pieces
- Prawns
- Squid
Simmer gently, uncovered, for approximately 10 minutes.
The soup is ready when:
- Fish flakes easily
- Prawns turn pink and curl
- Squid becomes opaque and tender
Avoid overcooking to keep the seafood tender.
Step 4: Serve
Ladle the soup into bowls.
Sprinkle generously with fresh coriander and serve immediately.
Tips for Success
Use Fresh Seafood
Fresh seafood provides the best flavour and texture, but quality frozen seafood can also work well.
Don’t Overcook
Seafood cooks quickly. Overcooking can result in rubbery prawns and squid.
Adjust the Heat
Add more or less jalapeño depending on your preferred spice level.
Make It Heartier
Serve with crusty bread or a side salad for a complete meal.
Serving Suggestions
This soup pairs beautifully with:
- Crusty artisan bread
- Garlic bread
- Fresh green salad
- Toasted sourdough
- Lemon wedges for extra freshness
Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days.
To reheat:
- Warm gently over low heat.
- Avoid boiling, as this can overcook the seafood.
Freezing is not recommended due to changes in seafood texture.
Nutritional Highlights
Per serving:
- 137 calories
- 23g protein
- 2g fat
- 5g carbohydrates
This makes it an excellent high-protein, low-calorie meal option.
Health Benefits of Seafood Soup
Seafood is naturally rich in:
- Lean protein
- Omega-3 fatty acids
- Vitamin B12
- Selenium
- Iodine
Combined with tomatoes, garlic, and fresh herbs, this soup delivers both flavour and valuable nutrients in every bowl.
Final Thoughts
This seafood, tomato and garlic soup is a simple yet elegant dish that highlights the fresh flavours of the ocean. With tender fish, juicy prawns, delicate squid, and a fragrant tomato broth, it’s a healthy meal that’s both comforting and satisfying.
Whether you’re preparing a light lunch, a family dinner, or a seafood-inspired starter for guests, this easy recipe is sure to impress