Mediterranean Diet Crab Bisque

Indulge in the creamy elegance of Mediterranean Diet Crab Bisque, a healthier twist on the classic seafood soup that’s packed with coastal flavor and wholesome ingredients. This luxurious bisque starts with sautéed leeks and garlic in heart-healthy olive oil, enhanced by the richness of tomato paste and the brightness of dry white wine. A rich fish stock infused with bay leaf, fresh thyme, sweet paprika, and a hint of cayenne pepper forms the flavorful base, while a touch of cream adds velvety texture without overwhelming the dish. Tender crab meat takes center stage, delivering a delicate sweetness that pairs beautifully with fresh parsley and a squeeze of zesty lemon. Ready in just an hour, this satisfying yet light soup is perfect for elegant dinners or as a show-stopping appetizer. It’s a must-try for seafood lovers looking to embrace the Mediterranean diet.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large leek, white and light green parts only, sliced
• 2 cloves garlic, minced
• 2 tablespoons tomato paste
• 0.5 cup dry white wine
• 4 cups fish stock
• 1 leaf bay leaf
• 1 tablespoon fresh thyme
• 1 teaspoon sweet paprika
• 0.25 teaspoon cayenne pepper
• 0.5 cup heavy cream
• 1 pound crab meat, fresh or canned, drained
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 4 wedges lemon wedges, for serving

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the sliced leek and garlic, sauté until the leek is tender, about 5 minutes.

Step 3

Stir in the tomato paste and cook for 2 minutes to enhance its flavor.

Step 4

Pour in the white wine and let it simmer for another 3 minutes, allowing the alcohol to evaporate.

Step 5

Add the fish stock, bay leaf, thyme, sweet paprika, and cayenne pepper to the pot.

Step 6

Bring the mixture to a gentle boil, then reduce the heat and let it simmer for 20 minutes to develop the flavors.

Step 7

Remove the bay leaf and thyme sprigs after simmering.

Step 8

Using an immersion blender, puree the soup until smooth. Alternatively, carefully blend in batches in a countertop blender.

Step 9

Return the soup to low heat and stir in the heavy cream.

Step 10

Add the crab meat, gently heating until warmed through, about 5 minutes. Avoid boiling.

Step 11

Season with sea salt and black pepper to taste.

Step 12

Serve the bisque hot, garnished with chopped parsley and a side of lemon wedges for squeezing over the top.

Nutrition Facts

Serving size	(1886.5g)

Amount per serving	% Daily Value*
Calories	1405.4

Total Fat 78.5g	0%
Saturated Fat 30.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 440.1mg	0%
Sodium 5725.3mg	0%
Total Carbohydrate 28.4g	0%
Dietary Fiber 7.5g	0%
Total Sugars 12.0g
Protein 112.3g	0%

Vitamin D 0IU	0%
Calcium 695.0mg	0%
Iron 9.8mg	0%
Potassium 2318.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.7%

Protein: 35.4%

Carbs: 8.9%