South American Spiced Barramundi Soup (Low-Spoon Barra)
Barramundi, carrot and baby corn in a spiced tomato broth, made in one pot with about 20 minutes on the stove. Low-Spoon.
Equipment
- Medium saucepan with lid
- Chopping Board
- Knife
- Grater (optional)
- Jug or bowl
Ingredients
Soup base
- 50 g brown onion
- 1 garlic clove
- 50 g carrot
- 1 tbsp olive oil
- 2 tsp No Spoons South American Spice Mix
- ½ tsp ground cumin
- ½ tsp ground coriander
Broth
- 750 ml vegetable broth or stock
- 50 g tomato paste
- 6 baby corn spears (optional)
Fish and greens
- 300 g barramundi fillet, skin on or off
- 50 g baby spinach leaves
- ¼ tsp black pepper, to start
Instructions
Prepare
- Finely chop the onion.
- Finely chop the garlic clove.
- Cut the carrot into small dice, or grate it.
- Cut the barramundi into 2 cm pieces. Leave the skin on.
Make the broth
- Pour the stock into a jug or bowl.
- Add the tomato paste.
- Stir until no streaks of paste are left.
Cook the base
- Heat the olive oil in a medium saucepan over medium-high heat, until it shimmers.
- Add the onion, garlic, ground cumin, ground coriander and the spice mix.
- Cook for 5 minutes, stirring now and then, until the onion has softened and the mix smells fragrant.
Simmer
- Add the carrot and the corn, if using.
- Pour in the stock and tomato paste mixture, then stir.
- Bring to a simmer.
- Simmer for 10 minutes, until the carrot is just tender when you poke it with a fork.
Cook the fish
- Add the fish pieces to the pan.
- Cook for 3 to 4 minutes, until the fish is opaque and cooked through.
- If you'd like the skin off, remove it from the fish pieces now.
- Taste, then season with ¼ teaspoon black pepper. Taste again before adding more.
Finish
- Add the spinach.
- Take the pan off the heat.
- Put the lid on and leave it for 2 minutes, until the spinach has wilted.
Notes
- Corn is optional: 6 baby corn spears, 50 g sweet corn kernels or leave it out.
- What that means for macros:
- Baby corn: 610 kcal, 4 g carbs, 22 g protein, 6 g fat.
- Sweet corn kernels: 625 kcal, 5 g carbs, 22 g protein, 6 g fat.
- No corn: 583 kcal, 3 g carbs, 21 g protein, 6 g fat.
- Storage: refrigerate within 2 hours, keep at 5°C or colder, eat within 3 days. Don't freeze. Reheat once, until steaming hot all the way through.
Nutrition
Serving: 2g | Calories: 610kcal | Carbohydrates: 4g | Protein: 22g | Fat: 6g