Fish Soup Using Sustainable Hake

I made fish soup using locally caught and sustainable hake. I purchase from our local fishmonger to support small business in our area.

I do not like the word diet. It conjures up starving yourself, or fads. I like the term healthy eating plan instead. This year we changed our eating plan. We’ve always eaten healthily but this year we made some changes. I can tell you after 4 months that this works for us. We’ve cut out carbohydrates in the form of pasta and potatoes every week night. I’ve not bought potatoes this year, and even though I consider myself a bit of a potato addict, I’ve not missed them. We are eating pasta at the most once a week and each dish is special instead of a boring use of what is in the fridge. I’ve not lost much weight, but I am slimmer. I am training 3 times a week and a lot of the wobbly bits have firmed up. As muscle weighs more than fat I am well pleased. I stopped drinking wine during the week for the first two months of the year to aid the new plan, and now I’m back to enjoying a glass with dinner each night. I have cut out sandwiches during the week which means lunch has to be thought about. I’m enjoying fruit and yoghurt or oats for breakfast and salad and boiled eggs for lunch. All told, I feel great and healthy and to me, that was the ultimate aim. Over the weekends Dave and I have indulged in hotdogs and wraps, but I decided that I could make a hot lunch for us, if the weather called for it. I love being in my kitchen, especially when it is raining. Here is a great rainy day soup recipe.

Fish Soup
Fish Soup
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Fish Soup

Recipe Category: Seafood, Soup
All Rights Reserved: An original recipe from Lavender and Lime


  • 15 g butter
  • 5 mls canola oil
  • 1 onion finely chopped
  • 2 cloves garlic finely chopped
  • 5 mls mustard powder
  • 5 mls curry powder
  • freshly ground black pepper to season
  • 125 mls white wine
  • 500 mls vegetable stock
  • 2 carrots thickly sliced
  • 200 g hake fillet cut into chunks (use more if you have it)
  • seasoned flour for dusting
  • 125 mls cream


  • Heat the butter and the oil in a large pot
  • Add the onion and the garlic and sauté until soft
  • Add the mustard powder and the curry powder and a couple of turns of your pepper mill
  • Cook until you can smell the spices
  • Add the wine and bring to the boil and boil for 30 seconds
  • Add the stock and the carrots and simmer until the carrots are soft
  • Pat your fish dry and dust with the seasoned flour
  • Add the fish to the stock and bring to the boil
  • Cook for 5 minutes and reduce the heat and add the cream
  • Stir in until warmed and serve
  • I added a teaspoon of coriander pesto for some extra zing

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33 thoughts on “Fish Soup Using Sustainable Hake

  1. Thanks for all the weight-loss tips, Tandy. This soup certainly looks and sounds both tasty and healthy, especially if I have no bread with it. 😉

  2. I love the flavor combinations in your fish soup. I am lactose intolerant so will have to switch up for soy milk or coconut milk and I am in. Yum!

    1. Mandy, I thought I would not survive with no carbs, but I really do not miss them – and think twice about what I order when we eat out now 🙂

  3. Well Ms Tandy, I think you are fierce (this is a good thing ;))! I couldn’t agree more, and with heart surgeons now retracting their former position on whole foods, including meat – and fat! – it really is the only way to go! When you respect your body and see processed foods for the poison that they are, your body returns the love! And you are looking great, I must say 🙂

  4. Hi Tandy, We eat very similar to the two of you and when we have our pasta, potatoes and rice they are all the more special. If you want a snack in our house it is nuts…that is it. Dessert is only for when we go to a restaurant if then. My husband just got his test results from his annual physical and every thing was great! I love the sound of the fish soup with both mustard and curry.

  5. I love the fish soup! So healthy and scrumptious! And curry powder too!! yummy!! How are you Tandy?? I need to hear about your trip!! Pictures tooo!!! 😀

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