Watercress Tomato and Sole Soup

Dive into a bowl of refreshing and nutrient-packed *Watercress Tomato and Sole Soup*, a light yet satisfying dish that's perfect for any season. This vibrant recipe combines tender, bite-sized pieces of sole fillet with the earthy pepperiness of fresh watercress and the natural sweetness of ripe tomatoes for a flavor profile that's both delicate and rich. Simmered in a savory chicken or fish stock and finished with a splash of zesty lemon juice, this soup delivers a harmonious blend of brightness and warmth. Ready in just 40 minutes, it's a perfect weeknight dinner option that feels both simple and elegant. Serve it hot with crusty bread for an inviting, wholesome meal that's sure to impress.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 minced garlic cloves
• 4 medium, diced ripe tomatoes
• 4 cups chicken or fish stock
• 3 fillets (about 1 pound total), cut into bite-sized pieces sole fillets
• 2 cups, roughly chopped watercress
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons lemon juice

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 5-7 minutes, or until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, being careful not to let it burn.

Step 4

Add the diced tomatoes to the pot and cook for 5 minutes, stirring occasionally, until they start to break down and release their juices.

Step 5

Pour in the chicken or fish stock and bring the mixture to a gentle boil.

Step 6

Reduce the heat to low and simmer the soup for 10 minutes to allow the flavors to meld.

Step 7

Carefully add the bite-sized pieces of sole fillet to the simmering soup and cook for 4-5 minutes, or until the fish is opaque and cooked through.

Step 8

Stir in the chopped watercress and cook for an additional 1-2 minutes, just until wilted.

Step 9

Season the soup with salt and black pepper to taste, and stir in the lemon juice for a bright finish.

Step 10

Ladle the soup into bowls and serve hot. Optionally, garnish with a sprig of watercress or a wedge of lemon.

Nutrition Facts

Serving size	(3058.3g)

Amount per serving	% Daily Value*
Calories	1421.6

Total Fat 51.7g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 612.3mg	0%
Sodium 5495.1mg	0%
Total Carbohydrate 39.3g	0%
Dietary Fiber 8.6g	0%
Total Sugars 20.4g
Protein 204.7g	0%

Vitamin D 1360.8IU	0%
Calcium 480.5mg	0%
Iron 6.7mg	0%
Potassium 5856.2mg	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: 32.3%

Protein: 56.8%

Carbs: 10.9%