An Anti-inflammatory fish soup.

This is one of the most simple, nourishing and fresh weeknight dinners that always leaves me feeling light and happy. So many people are afraid of cooking fish because they don’t know how to do it. Trust me when I say, when you find a way that is so simple your fish prep is barely 5 minutes, you’ll be having it twice a week and your health will thank you for it.

Why is this recipe anti-inflammatory?

Fish is so rich in Omegas 3’s (good fats) that is crucial for supporting heart, skin, reproductive and metabolic health.

Cooking methods like steaming, simmering and boiling with less oil and more water are less likely to be linked to an increase in oxidative stress and inflammation where largely heat processed foods are. This is due to the process of glycation and the resulting Advanced glycation end products (AGE’s).

What are AGE’s and why do they matter?

AGE’s are compounds that are formed when protein and fat combine with sugar in the blood stream. This process is called glycation. Food exposed to high temperatures tend to be higher in these compounds. Thankfully, your body eliminates excess AGE’s through antioxidant activity, but there is the potential for them to accumulate and cause inflammation. This inflammation has been linked to kidney disease, diabetes and premature signs of ageing.  If your diet primarily consists of roasting, grilling and frying swapping the cooking methods a few nights a week is a positive step in reducing your inflammatory potential.

This recipe is rich in antioxidants, fibre, Vitamin C and Vitamin A that are important nutrients for reducing inflammation and support the reduction in excess circulating AGE’s.

I opt for a white fish like Barramundi for this recipe. It is so light, buttery and not fishy at all. Other types you can use include swordfish (personal favourite), salmon if that’s what you know and like, Dory for something a bit richer, Grenadier or King Fish.

We have a bamboo steamer that just fits on the top of most of our pots. They are very inexpensive and very available at any food market or Asian grocery store (aka my favourite place to visit beside the deli).

A gentle anti-inflammatory fish soup

Recipe

Ingredients – makes 2

2 fillets of Barramundi approx. 140g each

1 lemon

2 tsp extra virgin olive oil

Salt and pepper for seasoning

2 large garlic cloves

Herbs (always use fresh if you have them but dried is just fine too!)
¼ tsp dried tarragon

½ tsp fennel seeds

½ bunch of Tuscan Kale stem on

2 cups of vegetable stock

Method

Prepare the soup

1.     Bring a large pot of very well salted water to the boil.

2.     Add one garlic clove and allow to boil for 3 minutes

3.     Wash and chop kale roughly keeping the stems on

4.     Blanch kale in boiling water for 1 minute

5.     Remove and add to a bowl of ice water. This will stop the cooking process and keep the kale vibrant and iridescent green instead of going brown.

6.     Bring stock to a simmer on the stove

7.     Once the kale has cooled, add to a very high-speed blender with the cooked garlic clove with 1 tsp of olive oil, squeeze of half a lemon, salt and pepper. Blend on high until very smooth. You might need to add water or cold stock to get it started but the consistency should be liquid.

8.     Once stock is boiling add blended kale and stir through. Turn heat off, the stock will keep it all hot.

Prepare the fish

1.     Bring to the boil, the same pot of water to steam your fish that you used to blanch the kale. We have a bamboo steamer that just fits on the top of the pot.

2.     Each piece of fish has its own piece of foil. Place in the middle.

3.     Slice thinly or grate the other garlic clove and divide into two.

4.     Season fish with salt, pepper and herbs, garlic, half a tsp of extra virgin olive oil and a big squeeze of lemon.

5.     Bring the edges of the foil together to form a loose parcel, ensuring there’s enough space at the top for steam to circulate. Avoid wrapping it too tightly, as this allows the fish to cook gently and evenly.

6.     Place in steamer, cover lid and steam for 12 minutes.

To serve

1.     Once fish is cooked turn off water.

2.     Serve soup in a bowl

3.     Remove fish from steamer and open the top of the parcel to allow steam to escape. Be very mindful of escaping steam it is very hot!

4.     Pour entire parcel over the soup and Enjoy!!

References

Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X., Pyzik, R., Yong, A., Striker, G. E., & Vlassara, H. (2010). Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of the American Dietetic Association, 110(6), 911-916.e12. https://doi.org/10.1016/j.jada.2010.03.018